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!
I loved the idea of having these egg muffins handy for a quick breakfast with great ingredients and protein source. I thought they were delicious when freshly made. I did over cook them slightly but if I make them again will be careful not to overcook. They did not freeze and reheat well for me. I reheated in microwave and they were too wet and soggy. If you have a toaster oven as directions suggested for reheating I think that would be a better idea.
I enjoyed this recipe; I did make minor tweaks to it. I used avocado oil instead of olive oil. I also did not use any salt. I try to watch my salt intake to counter the high blood pressure. Overall, I will most definitely make this again.
I just made this recipe for the March cooking challenge and they taste so good. I wanted to make them today since it’s Monday and we can have them for breakfast this week. My husband taste tested them and absolutely loved them! Super easy and quick to make. I’ll definitely be adding this to our rotation! Great for a grab and go breakfast before work! I definitely recommend!
These came out so fluffy. Great for meal prep too!
These came out so fluffy! Great for meal prep!
Easy to make and full of flavor! Love that I can prep these for breakfast during the week. Thanks for the great recipe.
My children love eggs but I don’t enjoy making them daily. I made a batch of these to try and they devoured them. I love how they get some extra nutrients and how quick they are to make. Easy to double the recipe and have them for those busy mornings.
My whole family loves these! I make these in a mini muffin pan for my little one too!
So quick to make. I love that you can swap ingredients. My crew does not eat spinach so I just omit it! Sometimes I add sausage.
I love your recipes. 5 stars!
These were so easy to make & very tasty! I love how you can use whatever veggies or cheese you have on hand or to your liking. And also a great high protein breakfast or snack.
So good! I’ve been spending way too much money buying breakfast before work everyday so I am excited for these! Quick and easy meal prep!
Made these for an overnight trip where we needed a quick breakfast. They were easy to make, the only change I made was to leave out the spinach since my kids aren’t huge fans. My family enjoyed them.
Perfect for grab and go! You can have them warm or cold and they are delicious either way. Will definitely be making again!
I love having these quick and healthy sources of protein on hand. The recipe is standard. I appreciate the recipe acknowledging and explaining the typical potential for soggy and flat muffins. I can accept the tradeoff for convenience, affordability and ease.
I make them in a Texas size muffin pan and they are the perfect size for an English muffin sandwich!
These are so quick to make and save time on busy mornings. We mix the veggies up and use leftover BBQ or roasted veggies. Baking right now are spinach, green chile, and cheese.
I added cottage cheese instead of cheddar cheese. It made the eggs nice and fluffy. I added fresh flat leaf parsley and two garlic cloves instead of the dried parsley and dried garlic. I didn’t have any onion but I had green onions so I added that instead. I sautéed all of the vegetables and added in the green onion tops, and the parsley towards the end when the heat was off, let it sit for a bit to cool and release some more steam.
I only had eight eggs, so I use those and then some egg whites.
Definitely will make this again. Great for a quick togo breakfast or snack.
I scanned all the ingredients into my fitness pall in in order to get macros.
Easy, quick, delicious!! You’re recipes never disappoint, healthy and packed with flavor…you are the best!
These are great to make ahead and have ready for a quick breakfast when you’re too busy to cook. I’ve made them a couple times now and add more garlic and pepper because I like a little more zip.
Looking forward to make these for easy weekday grab-n-go breakfast. Question: when using silicone liners, do those need to be greased?
These egg muffins with spinich are amazing. Thank you for creating this site❣️
Made these for Friendsgiving brunch this weekend and they were a hit! I added some Honest brand hotdogs that needed used up, plus a little whole milk. Only challenge was that even with spray in the muffin tins, I had a rough time cleaning the egg residue that stuck. Guess i need to use liners AND learn a hack to clean those better without scratching! Thanks for the recipe!
Sounds yummy! 2 questions: is 1.5 c spinach measured before or after you sauté? And do the nutrition facts reflect the cheese? Thanks so much!
It’s 1.5 cups raw spinach. Yes the nutrition facts include the cheese, but if you need specific macros you should scan your ingredients into my fitness pal or other calorie trackers because different ingredients will give you different macros!
Love this recipe, it’s great for my on the go mornings! The eggs came out so fluffy and full of flavor!
These turned out perfect! They were easy and fast to make. This will make meal prep for the week a breeze!