Healthy Egg Muffin Cups

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


Start your day right with Healthy Egg Muffin Cups! Only 50 calories per muffin, LOADED with vegetables, and can be made in advance! showmetheyummy.com #healthyeggmuffincups #healthy #breakfast #vegetarian #eggmuffin #eggs #eggmuffincups

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!


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 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! showmetheyummy.com #breakfast #healthy #togo #easyrecipes #vegetarian

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 😉

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! showmetheyummy.com #breakfast #healthy #togo #easyrecipes #vegetarian

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!

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! showmetheyummy.com #breakfast #healthy #togo #easyrecipes #vegetarian

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.

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! showmetheyummy.com #breakfast #healthy #togo #easyrecipes #vegetarian

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.

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! showmetheyummy.com #breakfast #healthy #togo #easyrecipes #vegetarian

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!

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! showmetheyummy.com #breakfast #healthy #togo #easyrecipes #vegetarian

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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.

Show Me the Yummy!

4.89 from 35 votes
Healthy Egg Muffin Cups
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!
Servings: 12 muffins
Results and timings may vary when adjusting servings
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
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!
Instructions
  1. Preheat oven to 350 degrees F.
  2. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.
  3. Heat a large non stick skillet over medium heat.
  4. Once hot, add in oil, red pepper, green pepper, and onion.
  5. Saute 5-7 minutes, or until peppers are tender.
  6. Add in spinach and mushrooms and cook for an additional 2 minutes.
  7. In the last 30 seconds, add in minced garlic.
  8. Season with salt and remove from heat.
  9. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
  10. Stir in cooked veggies.
  11. Pour the egg/veggie mixture evenly into the prepared muffin pan.
  12. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
  13. Cool slightly and serve immediately!
  14. Leftovers can be stored in an airtight container in the fridge for about 4 days.
  15. These may also be frozen.
  16. To reheat, pop them in the microwave until warm.
Notes

Calories are for one muffin, so eat up and serve this with a side of toast, your morning coffee, yogurt, etc!

Make this recipe? Show ME the Yummy Tag @ShowMeTheYummy & #ShowMeTheYummy on Instagram
Nutrition Facts
Healthy Egg Muffin Cups
Amount Per Serving
Calories 50 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Cholesterol 62mg 21%
Sodium 47mg 2%
Potassium 161mg 5%
Total Carbohydrates 3g 1%
Sugars 1g
Protein 4g 8%
Vitamin A 19.9%
Vitamin C 34.6%
Calcium 2%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.
*Note: Nutritional information is estimated and varies based on products used.
* This post contains affiliate links. We receive a commission on purchases made via these links. The price you pay is not affected by using them.

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261 Comments

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

I have made these before but by the end of the work week they become soggy. Any ideas on how to prevent this? Otherwise…DELICIOUS!

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 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!

These look great!! Just wanted to clarify..these are mini muffins or regular muffin size? Thanks! 🙂

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. 🙂

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!

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! 🙂

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!

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!

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!!

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

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.

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.

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.

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. 🙂

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

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,
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 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!

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.

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!!!

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!

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 ?

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!