Start your day right with Healthy Egg Muffin Cups! Only 50 calories per muffin, LOADED with vegetables, and can be made in advance!
Originally posted 1/22/2015. Re-sharing this egg muffin recipe with you all today, because this is my go to healthy recipe for the New Year! Starting my day with a healthy breakfast ensures that I make healthier choices throughout the day. Plus, I LOVE that these can be made in advance. Healthy eating doesn’t have to be difficult, take forever, or be boring! Be sure to watch the video below, so you can see just how easy these are to make!
Trevor and I have never really made New Year’s resolutions in the past. I’ve tried before, but I feel like I always “forget” a few
weeks days hours in. So instead of deciding to change our lives on January 1st, we’ve slowly started working toward our new goals, not just for 2015, but hopefully, forever! One thing that’s really important to Trevor and I is reading. I’ve always been a huge reader, but recently have had a hard time squeezing in the time to do it. Another thing that’s really important to Trevor and me is spending more time together. Productive time, like working on the blog, going for a walk, or you know, reading together. We actually read Gone Girl out loud together on a thirty hour road trip and it was amazing.
One of the books that Trevor just started reading is called The Miracle Morning. The main idea is to become more productive, happier, etc. and that starts with a great morning routine! For our morning routine (and it still needs works, of course) Trevor and I have been waking up earlier, reading for thirty minutes, and then having breakfast together. Although we now have more time in the morning, I still don’t want to spend my mornings whipping up an elaborate, healthy breakfast before work. Enter: Healthy Egg Muffin Cups!
I talked about how important it was for me to get in tons of veggies first thing in the morning in my post about the amazing No Banana Berry Green Smoothie. That smoothie is a really great way to get in tons of veggies and fruit in the morning and it’s super quick to put together, but sometimes I need something hot to really get me going.
These healthy egg muffin cups are filled with veggies, toasty warm, filled with protein, and can be made in advance! Sounds like the perfect breakfast to me. Oh yea, and they taste good 😉
Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach! I like chopping everything pretty small, because I’m not a fan of big chunks, but the size of veggie is up to you! Now mince some garlic and crack the eggs! I used 4 whole eggs and 4 egg whites. Whisk the eggs together in a large four cup measuring cup and set aside. I like whisking the eggs in the measuring cup, because it makes pouring the mixture into the muffin tin easier later on!
Now, heat a non stick pan over medium heat. Once hot, add in olive oil. Then add in the red pepper, green pepper, yellow onion, and a pinch of salt. Saute for about 5-7 minutes, or until the peppers are tender. Add in spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, add in minced garlic.
Taste and re-season with salt if necessary!
Pour the cooked veggies into the whisked eggs. Stir to combine. If you like, you could even add in a little hot sauce.
Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!
Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.
Let cool in the pan for a few minutes, before removing! Serve immediately or let finish cooling on a cooling rack. Store in an airtight container in the fridge for no longer than 4 days. You can, however, store these individually in the freezer! To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave in the morning until warm.
You may see extra liquid in the bottom of your storage container, and these healthy egg muffins are really tender and juicy. Why? Because of all the vegetables! It’s totally normal. If the excess juice bothers you, just blot the muffin before you warm it up in the microwave.
I love that these healthy egg muffin cups can be made in advance, because I know a lot of people just don’t have the time for a healthy breakfast, so they grab something else on the go that may not be the healthiest option! Even if you DO have the time, these are so delicious that you’ll want to make them anyway 😉 These muffin cups have less than 50 calories per muffin, so eat up and serve with some toast, your morning coffee, yogurt, etc!
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These healthy egg muffin cups are packed full of veggies and protein and are truly tasty! It’s a fun way to eat eggs and can definitely be eaten on the go!
If you like these, you might also enjoy these other healthy breakfast recipes:
- Sausage Breakfast Quesadilla (freezer friendly!)
- Tropical Green Smoothie
- Healthy Breakfast Sandwich (freezer friendly!)
- For more, be sure to check out my Easy Healthy Make Ahead Breakfast Recipes
Show me the yummy!
- 1 tablespoon olive oil
- 1 cup red pepper measured after chopping
- 1 cup green pepper measured after chopping
- 1 cup yellow onion measured after chopping
- 2 cups baby spinach - roughly chopped measured/packed before chopping
- 1 cup mushrooms measured before chopping
- 2 cloves garlic minced
- salt to taste
- 4 whole eggs
- 4 egg whites
- hot sauce optional for drizzling on top!
- Preheat oven to 350 degrees F.
- Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.
- Heat a large non stick skillet over medium heat.
- Once hot, add in oil, red pepper, green pepper, and onion.
- Saute 5-7 minutes, or until peppers are tender.
- Add in spinach and mushrooms and cook for an additional 2 minutes.
- In the last 30 seconds, add in minced garlic.
- Season with salt and remove from heat.
- Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
- Stir in cooked veggies.
- Pour the egg/veggie mixture evenly into the prepared muffin pan.
- Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
- Cool slightly and serve immediately!
- Leftovers can be stored in an airtight container in the fridge for about 4 days.
- These may also be frozen.
- To reheat, pop them in the microwave until warm.
Calories are for one muffin, so eat up and serve this with a side of toast, your morning coffee, yogurt, etc!