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
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
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!
Psssstttt…Right now, newsletter subscribers get my FREE PDF All-Stars Cookbook with this recipe.
Hurry and sign up here if you like FREE yummy food!
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:
- 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!
|
| Prep Time | Cook Time |
| 10 minutes | 15 minutes |
|
|
I love that these healthy egg muffin cups can be made in advance. These muffin cups have less than 50 calories per muffin and are packed with vegetables, so eat up and serve with some toast, your morning coffee, yogurt, etc!
|
- 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!
* This post contains affiliate links, thank you for the support in keeping SMTY up and running!
I love these! Not only are they cute and healthy, but they’ve got so many good flavors packed into them!
Thanks Mary! 🙂 I hope you get a chance to try them! 🙂
i love the flavors of these however i feel that if you enjoy a challenge when it comes to cooking like me then these may be rather easy to make but other than that these are brialiant
Hi Simeon! So glad you enjoyed the egg muffin cups. 🙂
Delicious !!!!!!!!
Thank you! 🙂
Hopefully plotting the vegetables will work! I do end up with the muffins being wet, very moist. They are very testy and so easy pulling them out of freezer night before.
Thanks so much, Deb!
Love how these can be frozen and thawed on-the-go!
Me, too! Happy Friday, Matea! 🙂
I made these……they are so nice and easy to make…..great to have for your guests…..thank you
Thank YOU Nelda! I’m so glad you liked them 🙂
Amazing, we must try this recipe 🙂
Thank you! Let me know if you get a chance to try it 🙂
Yum, these look gorgeous. Now I’m hungry! :p
Thanks Melanie! 🙂
I made your white pizza with arugula the other day! Def yummy! Making these today! Thanks for your posts! 🙂
Thanks Nona! I’m so happy to hear that you loved the pizza. It made my day! Let me know what you think of these muffins! Thank YOU for following along and making and enjoying my recipes! 🙂
I made these muffins for brunch one day and they were a huge HIT. Nobody could believe how much they liked them and when I mentioned that they were healthy (I only used egg whites), they were shocked!
Yay! Thanks so much for making the muffin cups! I’m really glad that everyone liked them. 🙂
These look great!! Just wanted to clarify..these are mini muffins or regular muffin size? Thanks! 🙂
Hi Adrienne,
They’re made in a regular size muffin pan. 🙂
These are in the oven RIGHT NOW! I have been eating hard boiled eggs every single morning for over two years now and I just wanted to change it up a bit. I’m really looking forward to these!
Thanks Stephanie! I hope you enjoy them as much as we do! 🙂 It’s such a great, healthy recipe to start the day!
Hi! I made these and they are delicious- but mine collapsed after taking them out of the oven. Any hints for next time I made them?
Thanks!
Hi Alexis! I’m so glad you liked these. 🙂 If they collapsed, I’m guessing that was from too much water in the veggies. Next time, if you see a lot of extra water in your veggies mixture, maybe mop some of it up with a paper towel? You could also try baking them a little longer! Also make sure that your eggs are whisked really well. I hope that helps! Thanks for making the recipe. 🙂
A little bit of corn starch might help the moisture.
Oo. I’ve never tried that! I actually don’t mind the extra moisture. 🙂 But you’ll have to let me know if you ever try it with cornstarch!
I was just about to ask this too! Some of my veggies had been in the freezer, but I did drain a lot of water from the pan when I cooked them (maybe not enough). In any case, they are DELICIOUS! I added a little cheese and a bit of chopped tomatoes. I LOVE them and have been telling everyone about this recipe and your blog. Thank you!
Aww thank you so much! You’re so welcome! 🙂
Love to make these! Another tip would be to make the veggie mixture overnight so in the morning just bring it to room temperature,tip it in the eggy mixture and bake!
Hi Ayesha, I’m so glad you love these! That’s a great tip! I love anything that makes my morning easier! 🙂
Oops forgot to rate it 🙂
Thank you 🙂
I’ve made a different version of these eggs several times…but I always have problems with them sticking to the bottom of the pan, even when it has been greased. Is the key to them not sticking, the non-stick spray?
Hi Stephanie! I always use a non stick muffin pan AND non-stick spray and have never had a problem. 🙂 I hope that helps!
Did you use standard 12 cupcake muffin tins? Or are they mini? Thanks!
Hi Ashley! I use a standard 12 cupcake muffin tin. 🙂
I just made these and OMG: delicious. Instead of green bell pepper I used small chopped asparagus and added a couple of jalapeños for some heat. I made my veggie sauté the night before and just did the egg part this morning. Talk about flavorful! Thanks for the easy recipe!
Hi Terri! I’m so glad you loved them. 🙂 I love the addition of the asparagus and jalapeno…Trevor and I are both huge spice lovers. Thanks for making (and enjoying!) the recipe!
I cooked my veggies earliest and left wrapped in paper towel. Still had a great taste.
Glad to know that works! 🙂
Thank you for sharing! I’d love to get some more calcium and protein for my mornings; personally think this will taste, and look fabulous with an acai bowl, yes? Acai bowl, egg muffins, morning coffee, fresh juice, and sliced fresh fruits are just necessary and an essential to my summer mornings! Thank you for sharing once again! These muffins will be the death of me!
For fall, I think adding a bit of cumin, cinnamon, ginger, anything spice, will be AMAZING. Add some pumpkin puree in your egg mixture, and ohmygod you have the perfect fall egg muffin!
For spring, I think you should include some artisan flavors,just a personal opinion 🙂
Thank you!!
Thanks for stopping by, Gwen! Acai bowl + egg muffins + coffee…ummm yes please! I love the idea of the fall spices! I’m getting excited for all those fall flavors. 🙂
Honestly I just strain salsa and use frozen chopped spinach (thawed/strained) cuts down on prep time and I can easily make a large batch!!
Thanks for the tip, Rebecca! Anything that makes breakfast easier is great for me. 😉
How long do you reheat these for? I’m always nervous about reheating food, thanks!
Hi Andy! I just nuke them in the microwave! I start with 10 seconds and then check to see if it’s warm yet. Then I’ll add another 10 seconds, etc. until it’s warm. It usually takes me about 20 – 25 seconds! I hope that helps. 🙂
I just made the Egg Muffins for the first time, but instead of adding 2 peppers I added chopped asparagus. They are so good, my husband loved them too. Thanks for sharing the recipe
Hi Heather! I love the idea of adding asparagus. 🙂 I’m so glad that both you and your husband loved them!
Great demo and recipe! I have made a version with turkey sausage in the past. You are right! Make them on Sunday and you have a breakfast for the rest of the week.
Thank you, Brenda! These would be fantastic with turkey sausage…I might need to play around with that! 🙂
Great idea,but oh I would have to have some cheese too! LOL
Hi Tess! Thanks. 🙂 Cheese would be deeeeelish, ha! 🙂
These sound delicious and simple to make. Could they be made using egg beaters as well? If so, what amount should be used?
Hi Becki! Thank you. 🙂 Egg beaters should work…I’d use 1.5 cups. Let me know how that works out for you! 🙂
I make these all the time with egg beaters…they come out just fine!!!
That’s awesome!! So glad it works 🙂
I love his recipe, I just made them and added turkey sausage. Yum!!!
My question is, how is it that they are only 48-50 calories, which is great!!! ,but another recipe I saw has the same ingredients and all with 259 calories, why is that? I’d like to go with 50 cal. but what is it really? So confused
Hi Jannett! Not sure why the other recipe is 259 calories, I’d have to see it, but MY recipe is 48-50 calories per muffin (one out of 12). 🙂 Adding turkey sausage, however, would increase the calorie count. I hope that helps!
Sounds so good and easy to make! I am retired now, so this recipe is just perfect. No more morning visit to the local eatery for breakfast.
However because I am also a novice cook I have a question. I absolutely hate waste. What can I do with the leftover 4 yolks?
May I suggest you include recipes for leftover ingredients.
Hi Lucille! Thank you 🙂 You can use the leftover yolks in my Roasted Asparagus & Tomato w/ Lemon Garlic Hollandaise! I love that suggestion…Trevor and I will definitely look into it! 🙂 Thanks again, Lucille! I hope you enjoy the recipes.
We still have only one, lonely egg yolk to deal with. Perhaps you could also show how to store or freeze egg yolks. In this instance perhaps with the use of ice cube trays for individual yolks.
I have searched the web to find out how to freeze yolks. It requires that we use either salt or sugar (?) Then I wondered how the ingredients added for freezing impacted on the recipe using those thawed yolks.
In the end, as a novice cook I would not use your recipe because it does not use whole ingredients. – unless using the complete egg quantity would not affect the outcome. What do you think? Using mini-loaf pans comes to mind if the muffin tins are too small.
Hi Lucille! I’d definitely have to do some research on freezing eggs. For this recipe, you basically need 1.5 cups of eggs. I use a combination of egg whites and whole eggs, but feel free to use all whole eggs! I’m guessing you’ll need about 6 whole eggs…just crack the eggs into a measuring cup until it reaches 1.5 cups. You should still use a muffin tin. I hope that helps, Lucille! 🙂 Let me know if you have any further questions.
The egg muffins look delicious. I can’t wait to try them. The instruction video is great, as well as the pictures. This is my first time visiting this site.
Thanks Victoria! 🙂 Thanks for stopping by…we’re happy you’re here! Hope you love it!
Do you think these could be made using muffin cups (the paper things, like cupcakes?) I’m concerned about them sticking…
Hi Cindy! I’ve actually never had a problem with sticking, as long as you use a non-stick muffin pan and cooking spray! If you’re still worried about it, I don’t see why you couldn’t use muffin cups! You’ll have to let me know how it works out. 🙂
Did Cindy mean stick to the paper rather than the muffin tin?
That’s a great question…I’m not sure! I’m sure it would be fine either way, but just in case, I’d grease the muffin liner, too!
These look Delicious! I will make them real soon. I am a Type 1 Diabetic for going on 38 years now. I’m always looking for Healthy Recipes. Thanks! Kelly
Thanks Kelly! These will be the perfect breakfast for you! I hope you love them. 🙂
I just made these for the first time and they are so delicious! I made a few changes because I can’t have too much fructose. I omitted the garlic and used garlic infused olive oil instead of the plain olive oil and then I added the green part of spring onions (scallions) instead of the onion.
I will probably also try adding zucchini and maybe even broccoli and asparagus for some variation! Thanks for sharing.
I plan to make these in batches on the weekend for a quick and healthy breakfast (3 muffins) or a snack (1-2 muffins) Yum!!!!
Hi Belinda! Ooo garlic infused olive oil?! YUM! Love the idea of adding zucchini/broccoli/asparagus! So glad you’re enjoying the healthy muffins 🙂
Thank you for the delicious recipe! I am allergic to peppers, so I substituted and made mine with spinach, mushrooms, onions and broccoli! Delicious!!
Hi Lisa! You’re welcome! 🙂 Glad you enjoyed the recipe!! 🙂
Hi,
These look delicious! In the video I noticed you cut the ends off the peppers. I hope you didn’t thow these parts away.
Hi Donna! Thank you so much! We didn’t 🙂 We used them in breakfast burritos the next morning! 🙂
Hi Jennifer & Trevor, just discovered your blog – I went to UW Madison, go badgers!! I currently live in the Bay Area in California. I’m a health coach for Kurbo Health (www.kurbo.com) and I have a relatively new healthy food blog. I help Kurbo with their Pinterest boards and I love coaching families to make better food choices. I’ve made this type of omelet muffins before – they are so easy and good for you. Yours sound amazing…I usually just add bell peppers, onions and garlic. The spinach and mushrooms sound great too. I’m signing up for your blog now. p.s. you guys are too adorable together in your videos. So fun to watch!! 💕✨ your latest fan, Bita
Hi Bita! Thank you SO much for your sweet comment. 🙂 Congrats to you on your new healthy food blog! We’re big fans of the healthy egg muffin cups…love how many veggies/protein you get in first thing in the morning. I’m really happy to hear you’re enjoying the videos, we have fun! 🙂 Happy Friday!
PS:
Forgot to mention how great these are as an appetizer with a tiny salad. Yumm
Hi Joyce! Thank you so much for making the egg muffins! I love the idea of having them as an app with a salad. 🙂
Love love love these! Thank you! 🙂
Wahoo! Thank you so much! 🙂 You’re welcome!
We add diced beets as well, yum!
Hi Jessica! LOVE that. Thanks for making these! 🙂
So delicious! I added crispy bacon to mine. Can’t wait to enjoy them all week! I’ve been looking to add more eggs to my breakfast meals, but I just don’t have time in the morning to cook.
Hi Debbie! Can’t go wrong when adding crispy bacon…yum! I’m so glad you’re loving these! 🙂
I have a 48 cup mini muffin pan I look forward to using this recipe in. I will just need to finely dice my veggies for it. I know I may need to adjust the cook time but it will be nice quick on the go breakfasts during the week.
Hi Amy! Oh these would be so cute in mini muffins!! Definitely make sure to adjust the baking time like you said, as mini muffins will cook faster than the regular muffins. 🙂
I needed some variety from boiled eggs, oatmeal, peanut butter toast so I Youtubed healthy breakfast two days ago and this popped up. Made them this morning and they are SO delicious. Lots of flavor, pretty coloring, not a lot of prep or cook time, easy to pack, freezable and reheatable – thank you!!!
You’re so welcome! Thank YOU for making and loving them! 🙂
Also very yummy in a bowl of broth with whatever else you like to put in. If just for me, I use a 2 cup measuring cup. I fill it w/1 cup of broth (usually, organic low sodium chicken), 1 of egg muffins, some chopped Tuscan Kale, diced baby carrot(s), seasonings (your choice), a couple of strips of cooked chicken (or, beef, tofu, etc.), heat either in pan or micro. I serve in a bowl topped w/green onions, diced tomatoes, a little sprinke of peccorino romano, or? (You can always add more broth to your liking) YUM!
Ummm that sounds DELICIOUS, Charmie!! 🙂
I’ve got to try making this for breakfast! It’s sure to be a hit!
Hi Nicole! Thank you so much! 🙂
I will try the recipe tomorrow. I just like to know, I read somewhere not to reheat spinach and mushrooms…..did you hear about that ?
Hi Doro! I hope you love them! Some people say you shouldn’t reheat spinach. I’ve never had a problem, but you’ll have to make your best judgement call. 🙂 Here’s an article that gives you some ideas on how to enjoy your spinach safely (scroll all the way down to the bottom): http://www.eatlivelovefood.com/reheating-spinach-and-other-taboos/
These look great & easy but I don’t like mushrooms. Anything else I can substitute to get the same results? Thanks
Hi Faith! You can just omit the mushrooms or if you want more veggies, you can replace the mushrooms with more red/green bell peppers!