Egg Muffin Cups
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The best Egg Muffin Cups Recipe! Perfect for meal prep, these muffins are high in protein, quick to make and easy to customize!
If you struggle to eat a healthy breakfast, these Egg Muffin Cups can help! Unlike other egg muffin recipes that can be dry and bland – these egg muffins actually taste great!
They’re easy to customize with whatever vegetables you have on hand (spinach, peppers, onions, mushrooms -get creative!) and you can even add bacon or sausage to them!
You’ll never worry about what’s for breakfast again when you have these ready to go in your fridge or freezer!
Tyler’s tips for the best egg muffins
- Sauté your vegetables before you add them to the egg mixture. If you can sauté the veggies in advance you will add some flavor and reduce moisture which allows your egg muffins to be fluffier and less dense.
- Use cooking spray, olive oil, or butter generously on your muffin tins before adding the egg mixture to make sure the egg muffins don’t stick! You need to grease muffin tins before adding the egg mixture.
- We highly recommend buying a nonstick muffin tin. Truly nothing sticks to this muffin tin, we love it. If you don’t want to invest in a nonstick muffin tin, these silicone liners are so much easier to clean than a regular metal pan.
- Adjust the vegetables and cheese to your liking! Cheddar cheese, peppers, and spinach are easy add ins to this recipe but you can be creative with this recipe. Try parmesan cheese, goat cheese, mozzarella or asparagus, kale, and broccoli!
Ingredients
Substitutions
Olive Oil: You can substitute olive oil with avocado oil or melted butter.
Veggies: Feel free to add more veggies. Other greens, tomatoes, or mushrooms would be great in these muffin cups.
Spinach: It’s best to use fresh spinach for egg muffin cups. You should lightly sauté your spinach for egg muffin cups before adding them to the batter to avoid excess moisture.
Eggs: You can add in egg whites instead of whole eggs if you’d like a higher protein/lower fat option.
Spices: You can use more or less dried spices. Feel free to mix in whatever spices you like!
Cheese: You can skip the cheese from this recipe to make it dairy free. You can also substitute other cheeses. We think pepper jack, Monterey jack, shredded mozzarella would all work well. Goat cheese would also be delicious! We don’t recommend using pre shredded or low fat cheese in this recipe as it doesn’t melt as well.
To Make it Lower Carb: Use lower carb vegetables like broccoli or asparagus.
To Make it Lower Calorie: To save calories, you can spray your pan with olive oil instead of pouring it into the pan when sautéing the veggies. You can also use half the amount of cheese or skip the cheese.
How to make Egg Cups
- Whisk together eggs until smooth. Stir in cooked vegetables, spices, and cheese.
- Pour egg mixture batter into greased muffin tin, filling ¾ of the way.
- Bake at 350° for 15-20 minutes. Let the muffins cool for 5 minutes in the pan, then remove and cool for an additional 5 minutes.
Recipe variations
- add meat – you can add crumbled bacon or breakfast sausage to these. I’ve also lined the pan with a slice of ham and poured the egg batter into it and baked. Or try these Sausage Egg Muffin Cups!
- use different vegetables – You can use really any veggies you like here! Feel free to add more or less veggies.
- Cheese, please – feta, goat cheese, gouda, cheddar – you can’t go wrong with any type of cheese!
How To Serve This Recipe
These muffins can be a complete meal in themselves, but here are some of our favorite things to serve with them!
- bacon – we love these with Crispy Bacon for a perfect side dish
- meal Prep and serve with Sweet Potato Breakfast Fries or Crispy Breakfast Potatoes
- as an on-the-go breakfast with Chocolate Overnight Oats or Green Spinach Muffins
- fruit salad or fresh fruit
- balsamic mushrooms
- make it brunch by serving with Blueberry Baked Oatmeal or Banana Chocolate Protein Muffins
Storage Instructions
How long do egg muffins last in the fridge? These egg muffin cups can stay in the refrigerator for up to 3 days. Anything after that is a potential food safety issue.
Can you freeze egg muffins? Yes, you can freeze healthy egg muffin cups. We find that frozen/reheated eggs can be a bit soggy but it will work! The best way is to let the eggs cool completely, then wrap eggs in freezer paper and put them in a freezer safe ziploc bag. (You can skip the freezer paper if you want.) Egg muffin cups can be frozen for up to 3 months.
Do you freeze Egg Muffins before or after baking? If you are going to freeze spinach egg muffin cups, cook them completely, allow them to cool, and then freeze them.
Reheating: We find these are best reheated in the toaster oven for a few minutes. You can microwave them, but we find they get a bit soggy. We recommend defrosting overnight by putting in the fridge the night before you’re ready to enjoy and then reheating in the toaster oven for 2-3 minutes.
Other super easy breakfast recipes:
Looking for other easy meals? Check out these 40+ Healthy Breakfast Recipes or Healthy Egg Recipes. Click here to grab our free healthy breakfast cookbook.
Egg Muffin Cups
Ingredients
- 1 tablespoon olive oil
- 1 ½ cups chopped spinach
- ½ cup diced bell peppers
- ¼ cup minced onion
- 10 eggs
- ¼ teaspoon black pepper
- ¼ teaspoon dried parsley
- ¼ teaspoon garlic powder
- ¼ teaspoon salt optional
- ½ cup cheddar cheese optional
Instructions
- Preheat the oven to 350 degrees F and prepare a well greased or silicone lined muffin tin.
- In a small sauté pan, heat the olive oil. Sauté the spinach, peppers and onion for 5 minutes until softened. This will make sure the muffins aren't soggy!
- In a large bowl, whisk together the eggs until smooth. Stir in cooked vegetables, dried spices and cheese. Pour the batter into greased muffin tins (we recommend silicone liners), filling ¾ of the way.
- Bake at 350 degrees F for 15-20 minutes until the eggs are set.
Video
Notes
- To prevent your muffins from sticking, use silicone muffin liners or be sure to spray the muffin tins very well!
- We love these silicone muffin liners for egg muffins – they don’t stick to them!! Otherwise, this nonstick muffin tin is awesome! We recommend having some olive oil cooking spray on hand to to prevent the eggs from sticking!
We love how versatile this recipe is, we basically combine this recipe and the sausage egg muffin recipe as we like the additional protein. Also great for using up left over veggies! Freezes well and the tip to reheat using the the toaster over is absolutely key. A staple meal prep recipe used in our house!
This is one of my favorite go to breakfast recipes. Always great before a trip to the airport. I use egg whites, spinach, sun dried tomatoes and feta cheese. Will try other options/suggestions too.
Love that you take them when you travel!
I love it its so good
It needed a little bit more time and less salt and its perfect
So glad you liked them Banan!
Love how you can add so many different things to this recipe. Nice to have on hand for busy and the adjustable serving size is a great feature.
These are super simple to make and very tasty.
I personally would add some sort of meat to them (like ham, bacon, sausage, steak or chicken).
That’s the beauty of this recipe…. It’s so easy to add other things.
Thank-you for posting.
This recipe didn’t disappoint. So easy and perfect for a go-to breakfast when made ahead.