Last Updated on June 3, 2022 by Karen

Start your day right with Healthy Breakfast Egg Cups! These portable breakfast egg cups are packed with vegetables and protein, baked to perfection in muffin tins and can be made in advance.

Oatmeal and avocado toasts are my go-to breakfast, I eat them almost every day. However, when I’m in need of a protein rich, hot, and savory breakfast, I turn to these healthy breakfast egg cups! It’s a great way to shake up your breakfast routine.

Whether you call them mini egg muffin cups or mini frittatas, they’re tasty, easy to make ahead, and totally customizable. They are loaded with a variety of vegetables, meats, and/or cheese as you like. You can serve them on their own or enjoy them as part of a larger breakfast spread. Sounds like the perfect breakfast to me.

They’re baked in muffin tins, which means you can make a big batch, freeze them in individual portion, and heat up when you’re in need of grab-and-go yet healthy breakfast.

How to make Healthy Breakfast Eggs Cups

1. Start by chopping some veggies. Make sure there are no big chunks as the eggs would not hold them together well.

2. Divide the veggies into greased muffin tins. I like to use these silicone muffin pan for easy removal.

3. Whisk the eggs together in a large measuring cup and season with salt and pepper to taste. I like to do this in a measuring cup or mixing bowl with spout like this one, to make it easy to pour the mixture into the muffin tins later later on.

4. Pour the egg mixture into the muffin tins and bake until the eggs are set or if an inserted toothpick comes out clean. The egg cups will puff up slightly while they are in the oven but they will deflate once they cool.

How do you prevent the egg cups from sticking to the muffin pan?

To prevent sticking, grease the muffin tins well with nonstick cooking spray. You can also brush the muffin tins with olive oil or melted butter. I also like to use silicone muffin pans for easy removal. Also, be sure to let your muffins cool for about 5 minutes (they will deflate and shrink up a bit) before removing them from the pan. Run a spatula around the edge to help loosen them if needed.

What ingredients can you use in the breakfast egg cups?

I used broccoli florets, red peppers and feta cheese for this recipe because that’s what I had in the fridge, but you can customize with ingredients that you like. Here are some suggestions:

Chopped baby spinach
Sauteed onions
Sliced mushrooms
Diced sweet potatoes
Shredded potato
Shredded cheese (cheddar, Monterrey, pepper jack are great)
Pork or turkey bacon (cooked and crumbled)
Canadian bacon
Breakfast sausage (cooked and crumbled)

What ingredient combinations are good for these healthy breakfast egg cups?

I’ve made many versions of this recipe and I always use whatever I have in the fridge. Here are some tasty variations that my family loves:

Spinach, tomato and feta
Bacon and cheddar
Ham and mushroom
Canadian bacon, asparagus, and swiss cheese

Can you make these breakfast egg cups in advance for meal prep?

Yes! These egg cups are perfect for meal prep. Stock your fridge or freezer with a batch of these, and you can pop them into the microwave and reheat them whenever you need a fast, filling breakfast or snack. See below for instructions on storing and freezing these egg cups.

Are these breakfast egg cups gluten-free?

Yes! It’s perfect for those on a gluten-free diet. It’s also low-carb, which makes it a great grab-and-go breakfast for those on a keto diet.

Ways to customize your own breakfast egg muffin cups

These egg cups are an amazing way to use up the leftover veggies in your fridge. Almost all fresh vegetables turn out well.
Some vegetables such as fresh tomatoes and mushroom may release a bit of liquid during cooking, so you can give them a quick saute before adding to the egg mixture.
Got some leftover steamed or roasted vegetables? It will work great in these egg cups!

Can you use frozen vegetables?

Of course! If using frozen vegetables, be sure to thaw completely and drain off excess liquid before adding to the egg mixture. Frozen veggie mix (such as those with broccoli florets, peppers, and onions) would work great. Just make sure the vegetables are chopped into bite-sized pieces so they incorporate well into the egg cups.

Can you use egg whites or egg substitute instead of whole eggs?

Yes, you can substitute whole eggs with egg white. For every whole egg, I would substitute with 2 egg whites or 1/4 cup of egg substitute.

How long can you keep the breakfast egg cups in the fridge?

Let them cool completely and store these egg cups in an airtight container or ziptop bag in the refrigerator for up to 5 days. It is perfect for meal prep – you can make a big batch on the weekend and have it for the rest of the week!

Are these egg cups freezer-friendly?

Yes! These actually freeze really well. Let them cool completely before placing them into airtight containers and freeze for up to 3 months. You can also wrap them individually with plastic wrap before freezing so you can thaw out one at a time.

How to reheat the breakfast egg cups?

To reheat the egg cups, I simply place them on a plate and microwave for about 30-45 seconds on HIGH (if refrigerated), or for 1 minute (if frozen) until they are warmed through.

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Healthy Breakfast Egg Cups

Start your day right with Healthy Breakfast Egg Cups! These portable breakfast egg cups are packed with vegetables and protein, baked to perfection in muffin tins and can be made in advance.

Servings 12

Author Karen @ The Tasty Bite

Ingredients

1 cup broccoli florets coarsely chopped
1/2 cup red bell pepper diced
1/4 cup crumbled feta cheese
6 large eggs
4 large egg whites
Salt and pepper to taste

Instructions

Preheat oven to 350ºF.
Place broccoli, peppers, and feta cheese into muffin cups that have been coated with cooking spray.
In a measuring cup, beat eggs until smooth. Season with salt and pepper.
Pour the beaten eggs into each muffin cup until the egg mixture reaches three-quarters of the way to the top
Bake for 20 to 25 minutes, until the egg muffin cups are set. Let cool for a few minutes, and then remove them from the pan and enjoy immediately, or let cool completely and refrigerate or freeze for later.

Are these egg muffin cups kid-friendly?

Absolutely! My daughter loves them and I always have a batch ready in the freezer for busy mornings. Not only are these egg muffin cups great for breakfast, they make a delicious and nutritious lunch or even afternoon snack. Sometimes we even have them for dinner – it’s much healthier than fish sticks or chicken nuggets. Loaded with protein and veggies, they are perfectly filling for kids and adults alike.

One suggestion when making it for kids is that you can use less salt in the egg mixture (or omit entirely for smaller children). Some ingredients like bacon and cheese already have added salt, so you don’t want to have too much sodium if possible.