Healthy Breakfast Egg Muffin Cups (Easy Meal Prep)

Last Updated on December 9, 2024 by Karen

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

Kick off your day with nutritious breakfast egg cups! These convenient egg cups are loaded with veggies and protein, baked to perfection in muffin tins, and can be prepared ahead of time for a fast and easy breakfast. They’re the perfect breakfast for meal prep and having a batch of egg muffins on hand is good way to fuel your day with a healthy, high protein, make-ahead breakfast. 

Whether you call them mini frittatas, egg bites, or easy egg muffins, they are a great addition to your breakfast routine, offering a high-protein meal that’s also low carb.

How to Make Healthy Breakfast Egg Cups

These easy breakfast recipes are made using simple ingredients that you likely already have at home. The best part is that you can customize them with your favorite veggies and proteins, like bell peppers, spinach, and bacon, or go with fresh basil and cheddar cheese for a new twist next time.

Here’s how to make them:

1. Start by chopping your vegetables, making sure to cut them small so they fit well into the egg muffin recipe. If you’re using vegetables with much liquid (like juicy tomatoes or mushrooms), be sure to dry them with a paper towel to remove any excess water content.
2. Preheat your oven and grease a muffin tray with cooking spray or olive oil, or use a silicone muffin pan for easy removal. A stick muffin tin can sometimes make removing the egg muffins tricky, so a well-greased pan or silicone muffin pan with nonstick spray (canola oil or olive oil) on the bottom of the pan is a great way to avoid that.
3. In a large mixing bowl, whisk together large whole eggs (or egg whites if you’re watching calories) with black pepper, garlic powder, and any other spices you enjoy. You can also add a bit of cottage cheese, goat cheese, or feta cheese for extra flavor, or even throw in some cream cheese for a rich and creamy finish.
4. Pour the egg mixture into the muffin tins, filling each about ¾ full. Add your favorite meats like breakfast sausage or crumbled bacon, or go with a vegetarian option by adding a combination of fresh ingredients like spinach, mushrooms, and onions.
5. Bake at 350°F for 20-25 minutes until the muffins are golden and the eggs are set. Be sure to check for doneness by inserting a toothpick — it should come out clean when the muffins are done. For fluffy egg muffins, don’t overcook them! Allow them to cool for a few minutes before removing from the pan, and they will deflate slightly. You can also use aluminum foil to cover them loosely in the oven if you’re making a big batch.

Customizing Your Healthy Breakfast Egg Muffin Cups

These healthy egg cups are a healthy breakfast idea because they’re packed with protein and nutrients. They’re also incredibly versatile, which means you can switch up the ingredients based on what you have available.

For example, swap in mini frittatas with a combination of spinach, bell peppers, and goat cheese for a fresh taste, or create a savory breakfast with cheddar cheese, sausage, and egg muffins recipe variations. You can even add in some parmesan cheese or cherry tomatoes for added flavor.

Some other tasty options are combining chopped vegetables like mushrooms, onions, or diced sweet potatoes for a nutritious version. You can even try breakfast burritos by wrapping the muffin cups in a tortilla for an on-the-go meal. These savory breakfasts are perfect for busy mornings.

Storing and Freezing Egg Muffins

These easy breakfast ideas are also perfect for meal prep. Make a whole batch of these muffins over the weekend, and store them in an airtight container in the fridge for up to five days.

You can also freeze them in a ziptop bag or wrap them individually with plastic wrap for up to three months. Simply follow the reheating instructions below when you’re ready to enjoy them:

• To reheat refrigerated muffins, place them on a plate and microwave for about 30-45 seconds.
• If frozen, microwave for 1 minute or until heated through.

These healthy egg muffins are a great choice for those looking for a quick, protein-packed breakfast or a healthy breakfast egg muffin cups solution. For more on how to properly store your meal prep in the freezer to ensure fresh, easy-to-reheat meals.

Using Egg Whites or Whole Eggs?

You can certainly use egg whites as a substitute for whole eggs. For every large whole egg, substitute with 2 egg whites. If you prefer a low-carb option, simply skip the cheese and opt for a veggie-heavy muffin cup.

Egg muffins recipe variations can include options like using egg whites instead of whole eggs or adding cottage cheese for extra protein. The best kind of breakfast is one that fuels you and can be customized to your tastes.

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Perfect for Meal Prep and Busy Mornings

These easy breakfast egg muffins are an excellent meal prep option. Stock your fridge or freezer with a batch of this healthy breakfast recipe, and you’ll always have a delicious breakfast ready when you need it most.

These muffins make a delicious breakfast on its own, paired with some fresh fruit, or even as a healthy snack. Whether you pack them in your lunchbox for school lunches or grab them before your morning workout, they are a good way to enjoy a wholesome breakfast.

If you’re new to making these, follow the recipe card for the basic instructions, and get creative next time with different ingredients like fresh spinach, red peppers, or cheddar cheese. You’ll be surprised how easy it is to create healthy make-ahead breakfast ideas that taste amazing.

Healthy and Convenient Breakfast Egg Muffin Cups

These egg muffins are not only healthy breakfast egg muffins but also versatile and easy to make. You can mix and match your ingredients for different ways to make the perfect batch. They’re also freezer-friendly, making them a great healthy make-ahead breakfast that you can enjoy all week long. Just remember to store them in a freezer bag or airtight container and you’ll always have a tasty meal ready in no time.

Whether you’re looking for a healthy breakfast egg cups option, or a quick breakfast idea, these easy breakfast egg muffins are the solution. From egg bites to fluffy egg muffins, the possibilities are endless. Plus, they can be customized to suit any dietary preference, from low carb to high-protein, making them perfect for anyone on a healthy eating journey.

For best results, make sure you store them properly and enjoy them at room temperature or reheat them in the microwave. These muffins are the best thing to start your day and provide a satisfying and nutritious meal for your whole family, even a year old can enjoy them. Don’t forget to add your favorite vegetables and make them your go-to breakfast muffins.

​For more healthy breakfast ideas:

Chunky Monkey Breakfast Cookies

Spinach, Egg and Cheese Breakfast Wrap

Ham, Egg and Cheddar Breakfast Braid

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Healthy Breakfast Egg Muffin Cups

Start your day right with Healthy Breakfast Egg Muffin 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.