The best Egg Muffin Cups Recipe! Perfect for meal prep, these muffins are high in protein, quick to make and easy to customize!
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If you struggle to eat a healthy breakfast, these Egg Muffin Cups can help! Unlike other egg muffin recipes that can be dry and bland – these egg muffins actually taste great!
They’re easy to customize with whatever vegetables you have on hand (spinach, peppers, onions, mushrooms -get creative!) and you can even add bacon or sausage to them!
You’ll never worry about what’s for breakfast again when you have these ready to go in your fridge!
Why We Love This Recipe
- Easy to Make – You only need about 10 minutes of prep time to make these muffins.
- Perfect for Meal Prep – Everyone loves a delicious and easy meal prep recipe and these are great to bake ahead of time and then warm up the next few mornings as you are getting your day started!
- So Versatile – There are so many ways you can switch up this recipe based on what you have and your personal preferences. Check the green box below for our recommendations.
Recipe Ingredients
To make these spinach egg cups you’ll need the following:
- olive oil
- spinach
- red pepper, onion ( can also use green peppers, or other veggies)
- eggs (regular or large eggs both work)
- garlic powder, dried parsley, salt and pepper
- cheese (optional)
You can find substitutions for all of these ingredients below in the green shaded substitutions box.
We also love these silicone muffin liners for egg muffins – they don’t stick to them!! Otherwise, this nonstick muffin tin is awesome! We recommend having some olive oil cooking spray on hand to to prevent the eggs from sticking!
Recipe Substitutions
Olive Oil: You can substitute olive oil with avocado oil or melted butter.
Veggies: Feel free to add more veggies. Other greens or mushrooms would be great in these muffin cups.
Spinach: It’s best to use fresh spinach for egg muffin cups. You should lightly sauté your spinach for egg muffin cups before adding them to the batter to avoid excess moisture.
Eggs: You can add in egg whites instead of whole eggs if you’d like a higher protein/lower fat option.
Spices: You can use more or less dried spices. Feel free to mix in whatever spices you like!
Cheese: You can skip the cheese from this recipe to make it dairy free. You can also substitute other cheeses. We think pepper jack, Monterey jack, shredded mozzarella would all work well. Goat cheese would also be delicious! We don’t recommend using pre shredded or low fat cheese in this recipe as it doesn’t melt as well.
To Make it Lower Carb: Use lower carb vegetables like broccoli or asparagus.
To Make it Lower Calorie: To save calories, you can spray your pan with olive oil instead of pouring it into the pan when sautéing the veggies. You can also use half the amount of cheese or skip the cheese.
How to make Egg Cups
- Whisk together eggs until smooth. Stir in cooked vegetables, spices, and cheese.
- Pour egg mixture batter into greased muffin tin, filling ¾ of the way.
- Bake at 350° for 15-20 minutes. Let the muffins cool for 5 minutes in the pan, then remove and cool for an additional 5 minutes.
Recipe variations
- add meat – you can add crumbled bacon or sausage to these. I’ve also lined the pan with a slice of ham and poured the egg batter into it and baked. Or try these Sausage Egg Muffin Cups!
- use different vegetables – You can use really any veggies you like here! Feel free to add more or less veggies.
- Cheese, please – feta, goat cheese, gouda, cheddar – you can’t go wrong with any type of cheese!
How To Serve This Recipe
These muffins can be a complete meal in themselves, but here are some of our favorite things to serve with them!
- bacon – we love these with Crispy Bacon for a perfect side dish
- meal Prep and serve with Sweet Potato Breakfast Fries or Crispy Breakfast Potatoes
- as an on-the-go breakfast with Chocolate Overnight Oats
- fruit salad or fresh fruit
- balsamic mushrooms
- make it brunch by serving with Blueberry Baked Oatmeal or Banana Chocolate Protein Muffins
Storage Instructions
How long do egg muffins last in the fridge? These egg muffin cups can stay in the refrigerator for up to 3 days. Anything after that is a potential food safety issue.
Can you freeze egg muffins? Yes, you can freeze healthy egg muffin cups. We find that frozen/reheated eggs can be a bit soggy but it will work! The best way is to let the eggs cool completely, then wrap eggs in freezer paper and put them in a freezer safe ziploc bag. (You can skip the freezer paper if you want.) Egg muffin cups can be frozen for up to 3 months.
Do you freeze Egg Muffins before or after baking? If you are going to freeze spinach egg muffin cups, cook them completely, allow them to cool, and then freeze them.
Reheating: We find these are best reheated in the toaster oven for a few minutes. You can microwave them, but we find they get a bit soggy. We recommend defrosting overnight by putting in the fridge the night before you’re ready to enjoy and then reheating in the toaster oven for 2-3 minutes.
Recipe FAQs
The best way to keep breakfast egg muffins from getting soggy is to sauté any vegetables you’re going to add to the muffins beforehand. Adding raw vegetables to egg muffin cups can lead them to be soggy/retain moisture. If you lightly sauté vegetables for 4-5 minutes before adding to egg muffin cups, it will prevent the muffins from being soggy.
It’s best not to use paper cupcake liners when making this recipe. Paper liners will stick to the eggs. Silicone liners work great for egg muffin cups! You can also spray the muffin pan very well before pouring the mixture in.
Egg muffin cups will always stick to paper cups, there is nothing you can do to prevent this. It’s best to use parchment lined muffin cups or silicone liners are even better. Lightly grease with olive oil to ensure that they don’t stick.
Egg muffin cups usually will go flat. Especially if they have a lot of vegetables in them. Unfortunately, there is nothing you can do about it! They have no structure to them to hold them up.
Egg muffins can get spongy if there is too much liquid in them. It’s best to saute any veggies before adding them to your egg muffins to prevent them from getting a spongy texture.
Other super easy breakfast recipes:
Looking for other easy meals? Check out these 40+ Healthy Breakfast Recipes or Healthy Egg Recipes. Click here to grab our free healthy breakfast cookbook.
Egg Muffin Cup Recipe
Ingredients
- 1 tablespoon olive oil
- 1.5 cups chopped spinach
- 1/2 cup bell peppers finely diced
- 1/4 cup onion minced
- 10 eggs
- ¼ teaspoon garlic powder
- ¼ teaspoon pepper
- ¼ teaspoon dried parsley
- ¼ teaspoon salt optional
- ½ cup cheddar cheese optional
Instructions
- Preheat the oven to 350 degrees.
- Optional but recommended: In a small sauté pan, heat olive oil. Sauté vegetables for 5 minutes until softened. This will make sure the muffins aren't soggy
- Whisk together eggs until smooth. Stir in cooked vegetables, spices and cheese. Pour batter into greased muffin tins (we recommend silicone liners), filling ¾ of the way.
- Bake at 350 for 15-20 minutes.
Video
Notes
- To prevent your muffins from sticking, use silicone muffin liners or be sure to spray the muffin tins very well!
Banan says
I love it its so good
It needed a little bit more time and less salt and its perfect
Liz Marino says
So glad you liked them Banan!
Kate says
Love how you can add so many different things to this recipe. Nice to have on hand for busy and the adjustable serving size is a great feature.
Julia McKinley says
These are super simple to make and very tasty.
I personally would add some sort of meat to them (like ham, bacon, sausage, steak or chicken).
That’s the beauty of this recipe…. It’s so easy to add other things.
Thank-you for posting.
Roxann says
This recipe didn’t disappoint. So easy and perfect for a go-to breakfast when made ahead.