Chicken Muffins

Make these chicken muffins for a nutritious meal on the go! Fluffy, savory, and satisfying, these tasty chicken bites are low-carb, keto, and 21 Day Fix approved. Enjoy them for a high-protein breakfast or snack, or meal prep ahead of time for a portable, loaded scramble.

Chicken egg muffins stacked

Chicken Muffins

Adding chicken to your breakfast is an easy way to add extra protein to your day. However, despite being egg based, you can eat a chicken muffin any time of day! Pack these for a hearty snack, clean-eating lunch, or as an appetizer at brunch.

These egg and chicken cups are toddler approved and fit into a variety of lifestyles and portion control container programs such as 21 Day Fix or Cize.

While you’re at it, check out this Chicken Fajita Scramble – it’s another delicious chicken breakfast that I make from time to time. You can also take a look at an entire list of 21 Day approved breakfast recipes.

chicken muffins with ingredients

Why You’ll Love These Chicken Bites

  • Bite-Sized – convenient servings mean you can take your breakfast on the go
  • Clean Eating – keto, low-carb, and 21 Day Fix approved, your chicken muffin is a guilt-free meal or snack
  • Flavorful – cheese, red pepper, and your favorite vegetables mean these healthy breakfast cups don’t lack in flavor

How to Make Chicken Cups

Saute Vegetables

This recipe starts with precooked chicken. If your chicken is still raw, prepare it using your preferred method.

Preheat your oven. Meanwhile, melt your coconut oil in a skillet and cook your onion and peppers until tender-crisp. During the last minute or two, add your spinach and cook until wilted. Then, add your chicken and mix to distribute evenly.

Tip: While this recipe calls for onion, bell pepper, and spinach, feel free to add any vegetables that sound good to you! Zucchini, mushrooms, and tomato would also be delicious. If you like it in a scramble, it will be delicious in these breakfast egg bites.

Close up of sauteed vegetable and chicken mixture for chicken muffins

Combine Eggs and Vegetables.

While your vegetable and chicken mixture cools, whisk together your eggs, cheese, and milk.

Spray a muffin tin with nonstick spray and divide the mixture among the 12 cups. Be sure not to overfill the cups — you only want each tin filled about 3/4 of the way to avoid spilling as your eggs cook.

Close up of chicken muffin mixture: sauteed vegetables, chicken, and eggs mixed together

Bake Chicken Bites and Serve

Bake for 25 minutes. Allow to cool slightly, then use a butter knife to loosen them from the pan.

Serve warm or store for later! These chicken cups will keep in the fridge for up to 3 days, or you can freeze them for up to 3 months!

Top view of chicken cups on a white background

Frequently Asked Questions About Breakfast Egg Bites

Can I make my chicken muffin paleo, dairy-free, or Whole30 compliant?

Yes! These chicken muffins already fit a variety of lifestyles. However, if cheese doesn’t fit into your particular lifestyle, simply omit it for a paleo, dairy-free, or Whole30 compliant meal.

How do you store these for meal-prep?

Allow to cool completely before storing in an airtight container, and be sure to keep refrigerated. You can store all of your chicken bites in one large container or in smaller individual containers to take on the go. The breakfast egg bites will last up to 3 days.

To freeze, let the muffins cool completely and individually wrap in plastic wrap. Then, place them in an airtight container (or freezer baggie) for up to 3 months.

How do I keep my egg muffins from getting spongy?

The spongy texture comes from air getting into the batter. Overmixing, combined with the dry heat from the oven, is a surefire recipe for spongy eggs!

Some people like them that way, but if you prefer yours light and fluffy, simply mix everything together until just combined.

Chicken muffin with a bite taken out of it.

More Healthy Breakfast Recipes:

Sweet Potato Egg Skillet with Kale and Peppers

Baked Egg Stuffed Peppers

Egg Vegetable Casserole Bake

Chicken Breakfast Muffins. These chicken and egg muffins don't have to be just for breakfast. This 21 Day Fix approved recipe is also a delicious healthy snack, nutritious lunch and even works for a clean dinner. This recipe is also approved for 22 Minute Hard Corps, Hammer and Chisel, Cize, etc | #chickendotca
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4.75 from 8 votes

Chicken Muffins

Make these chicken muffins for a nutritious meal on the go! Fluffy, savory, and satisfying, these tasty chicken bites are low-carb, keto, and 21 Day Fix approved. Enjoy them for high-protein breakfast, snack or meal prep ahead of time for a portable, loaded scramble.
Course Breakfast
Cuisine American
Keyword breakfast muffins, chicken breakfast muffins, egg muffins
Prep Time 1 minute
Cook Time 25 minutes
Total Time 26 minutes
Servings 12 chicken muffins
Calories 88kcal


  • 1 tsp coconut oil
  • 1/4 cup chopped onion
  • 1/2 red pepper diced
  • 1 handful baby spinach
  • 1 cup cooked chicken
  • 5 large eggs
  • 2 tbsps milk I used cashew milk
  • 1/2 cup cheddar cheese
  • 1/4 cup parmesan cheese


  • Preheat your oven to 350 degrees.
  • In a medium skillet (over medium heat) heat up the oil and add the onion and pepper. When it’s almost done add the spinach and wilt. Add the cooked chicken.
  • Set aside to cool for 5-10 minutes.
  • In a medium-sized bowl add your eggs, cheese and milk. Whisk together.
  • Add the vegetable and chicken mixture to the egg mixture.
  • Spray muffin tin with non-stick spray and divide the chicken and egg mixture among the 12 tins.
  • Bake for 25 minutes.
  • Allow to cool slightly before using a butter knife to loosen from muffin tin.
  • Enjoy warm or store for later. Enjoy!


Serving: 1g | Calories: 88kcal | Carbohydrates: 0.7g | Protein: 9.5g | Fat: 5g | Saturated Fat: 2.3g | Cholesterol: 99.9mg | Sodium: 102.8mg | Fiber: 0.1g | Sugar: 0.2g
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Collage of breakfast egg bites in order of: a stack of breakfast bites, top view of an egg bite in a silicone cupcake liner, and a chicken muffin with a bite taken out of it

16 comments on “Chicken Muffins”

  1. I love egg muffins, but I never thought about using chicken. This looks amazing!! Thanks for sharing at Merry Monday. 🙂

  2. 5 stars
    Looks really delicious! I love to add chicken to my egg recipes.

  3. I never thought I would see chicken and muffin in the same sentence but this look delicious!! I can’t wait to make some of these for my early mornings at work!

  4. 5 stars
    These look so great Randa! My kids and husband would take them for lunch and snacks for sure.

  5. These look amazing, and pretty easy too – perfect for me ;). I bet they’re delicious the next day, too.

  6. 5 stars
    Okay, I never really considered having chicken for breakfast, but why not? We love chicken and these breakfast muffins look amazing! Will definitely be trying this recipe very soon!

  7. 5 stars
    I have to say, I really love the idea of the Chicken Breakfast Muffins! They look and sound great and have the needed protein to kick start your day. I am not sure my kids would be sold on the, but I am going to try. They kind of look like a little quiche.

  8. Do you happen to know the container counts for this?

  9. Has anyone tried to bake this in a pan instead of into muffins?

  10. What can I substitute for the coconut oil? I’m allergic

  11. These are delicious! How do you recommend storing them? Thanks!

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