Recipes Breakfast Savory Healthy Egg Muffin Cups

Healthy Egg Muffin Cups

Name: Healthy Egg Muffin Cups
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 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!)

by Jennifer Debth January 2, 2017

550 Comments

4.92 from 250 votes

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Start your day right with Healthy Egg Muffin Cups! Only 50 calories per muffin, LOADED with vegetables, and can be made in advance!

This Healthy Egg Muffin Cups Recipe is one of our most popular recipes (originally posted January 22, 2015), so I’ve updated it to include a how-to video! Enjoy!

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General
Storing in the fridge
Storing in the freezer
Get the recipe
Step-by-step video
Frequently Asked Questions
How to reheat
Why make egg cups?
Nutrition information

Healthy breakfasts ensure I make healthier choices throughout the day, that’s why I also love these other healthy breakfasts: roasted vegetable breakfast muffins, breakfast burrito bowls, healthy baked oatmeal cups, healthy breakfast casserole bites.

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.

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, 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. After millions of views, here are some of the most frequent questions we get about egg muffin cups.

How long can you keep egg muffins in the fridge?

You can keep these in the fridge for about 4-5 days, which is PERFECT for healthy breakfasts throughout the week.

You may see extra liquid in the bottom of your storage container because of all the vegetables. Don’t worry, it’s totally normal. If the excess liquid bothers you, just blot the muffin before you warm them up in the microwave.

Can you freeze egg breakfast muffins?

Yes! These actually freeze really well. Let them cool completely before placing them into sealed airtight containers. They last about 3-4 months in the freezer.

How do you reheat egg muffins?

Since I’m queen of being lazy in the morning, I love popping these in the microwave for about 30 seconds or until warm. You could also reheat these in the oven. I’d say 350 degrees F for about 5-10 minutes. If you’re cooking from frozen, you may need additional time in the microwave/oven. If you try any of these techniques, you’ll have to let me know in the comments below!

What is the point of an egg cup?

It’s quick, it’s loaded with protein and vegetables, it’s portable, and it’s already portioned out!

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!

– Jennifer

If you like these, you might also enjoy these other healthy breakfast recipes.

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