These healthy baked egg muffins are loaded with protein and veggies. Make them at the beginning of the week for a quick, on-the-go breakfast option for busy mornings.
There was a period of time where Isaac and I lived on these egg muffins! They were the perfect portable breakfast for Isaac as he headed into work and I loved having them as a simple option as part of my morning routine.
Egg Muffins Are a Family Favorite
Whether you’re rushing out the door or just need a simple breakfast idea, I highly recommend prepping these egg muffins ahead of time! It’s one less thing to think about before working out or sitting down at the computer to work.
Isaac and I both love them and they’re totally kid-friendly as well.
I recently made them for Olivia and she gobbled them right up. It’s no surprise because she loves eggs, but she actually ate all the veggies too! She doesn’t normally love broccoli so I was surprised. Needless to say, these are a great way to get your kiddos to eat more veggies.
Ingredients in Egg Muffins
The ingredients for these egg muffins are super simple. Here’s what you’ll need:
eggs and egg whites – I did a blend of regular eggs and liquid egg whites (from a container) for this recipe, but as I mention you can totally do 12 full eggs if you’d like!
feta cheese – cheese is optional, but I love the creaminess the feta cheese adds to these egg muffins. Feel free to use a vegan feta if you need a dairy-free option.
veggies – I used a combo of sautéed peppers, onions, mushrooms and broccoli for the veggies. If you’re short on time you don’t necessarily have to sauté the veggies, but I like the extra flavor it adds and the veggies are a bit softer.
parsley – fresh herbs always make everything taste better so I highly recommend adding the fresh parsley if you have it!
salt and pepper – gotta have these two for flavor!
Flavor Combination Ideas
The options are endless when it comes to these egg cups. Here are a few of my favorite combos I’ve made!
Tomato, basil and mozzarella cheese
Breakfast sausage and hash brown potatoes
Shredded sweet potato and bacon
Jalapeño pepper, bacon and cheese
Sun-dried tomatoes and spinach
What to Serve With Baked Egg Muffins
I love these egg muffins for grab-n-go meals on their own, but they would be such a great brunch addition as well! Here are some foods that would pair well with egg muffins:
Easy Fruit Salad – you can’t have brunch without a little fruit, right?!
As I mentioned before, these egg muffins are great for meal prep. Here’s how to make them ahead of time and reheat:
Cool and store: After allowing the egg cups to cool, store them in an airtight container in the refrigerator for up to five days.
To reheat: You can use either the microwave or toaster oven! The microwave usually only takes about 30-45 seconds. I typically reheat mine in the toaster oven for a few minutes, but both methods work great!
Pro Tip: Use Silicone Baking Liners
If you are looking for easy clean up, I highly recommend using silicone baking liners! The egg muffins slide right out without any trouble at all. If you don’t have silicone liners, no problem! Just be sure to grease the muffin tin before baking.
If you make these baked egg cups be sure to leave a comment and star rating letting me know how they turn out! Your feedback is super helpful for the EBF team and other EBF readers.
These healthy baked egg muffins are loaded with protein and veggies. Make them at the beginning of the week for a quick, on-the-go breakfast option for busy mornings.
Ingredients
6 large eggs
1 cup egg whites (or another 6 eggs)
1/2 teaspoon sea salt
1/2 teaspoon ground pepper
1 teaspoon olive oil
1/2 orange bell pepper, chopped
1/2 cup yellow onion, chopped
1 cup broccoli, chopped into small pieces
1 cup mushrooms, sliced
1/3 cup crumbled feta
2 Tablespoons fresh parsley
cooking spray (I use coconut oil)
Instructions
Preheat: Preheat oven to 375° F.
Prep muffin tin: Spray twelve-cup muffin tin with cooking spray or line with silicone baking cups. I sprayed the silicone baking cups with spray, just to be on the safe side.
Whisk eggs: Place eggs and egg whites into a large bowl and whisk to combine. Season with salt and pepper.
Sauté vegetables: Meanwhile, heat a skillet over medium heat with 1 teaspoon oil. Add in chopped veggies (bell pepper, onion, broccoli and mushrooms) and cook for about 5-6 minutes, until they’re a little soft and the onions are fragrant.
Add mix-ins: Add sautéed veggies into the bowl with the whisked eggs. Add in feta and parsley and mix well.
Divide mixture: Pour egg mixture into muffin cups evenly. I used a 1/3 cup measuring cup to pour each one.
Bake: Bake for 17-20 minutes, or until the egg cups are no longer jiggly and an inserted toothpick comes out clean. Allow cups to cool and enjoy immediately.
Notes
Storage: If prepping ahead of time, store cooled cups in a sealed container in the fridge. When ready to eat, you can enjoy the cups cold or pop them in the microwave for 30-60 seconds to reheat.
Category:Breakfast
Method:Bake
Cuisine:American
Nutrition
Serving Size:2 cups
Calories:145
Sugar:2g
Sodium:340mg
Fat:8g
Saturated Fat:2g
Unsaturated Fat:0g
Trans Fat:0g
Carbohydrates:6g
Fiber:1g
Protein:13g
Cholesterol:185mg
Keywords: baked egg muffins
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It is very important to have good thoughts in mind to write a beautiful post, and your mind seems very clear, only then you have written such a beautiful post, this post is worthy of praise, the praise of this post will be less.
I love these! I have been using silicone baking trays, so the whole tray is silicone and not using any liners. I’m having issues with them coming out very misshapen. Do you have a suggestion for achieving a uniform shape?
Are you letting the cups cool completely before taking them out of the trays? Maybe try greasing the trays with cooking spray or oil before adding the egg mixture?
I made these last night to prep for the next couple dats! They were perfect. Ended up using 12 whole eggs instead of eggs white. Chopped tomatoes, onions and pepper turkey with garlic salt and pepper. Didn’t have silicon liners, so I used coconut oil to grease the muffin pans. None of the egg cups stuck at all!!! A great, healthy breakfast to take on the go. Just as tasty warming them up this morning. Thanks for the recipe!
Does anyone know how they taste cold? We are going to a neighborhood Easter egg hunt this Sunday morning and I’m looking to take a healthy breakfast option and these look perfect!
Yes, you’ll likely need to cook the eggs longer for them to set. I would just check the bake periodically so it doesn’t overcook. You’ll know it’s done when the eggs are set and no longer jiggly. 🙂
I haven’t tried freezing them yet but I’m pretty sure they will freeze great. Just let the egg cups cool completely and wrap them in plastic wrap individually. Then place in a freezer in a zip-lock bag. They should last for up to 3 months when stored properly.To reheat, remove the plastic wrap and wrap the egg cup in a wet paper towel. Place a microwave-safe plate and heat for about 1 minute or until warm throughout.
Have you tried making them taste like quiche? I’m wondering whether to mix the batter with Kashi 7 grain crumbs or line the cups with it before pouring the egg? Or mixing in quinoa or oatmeal into the batter to make the consistency more like a (spicy) muffin?
I make eggs Indian style with cilantro, tiny potent green chillies, onion, a pinch of salt and black and red pepper. I might add spinach or mushroom sometimes. My son is American but loves it spicy. He also loves quiche. So just trying to mix it up for variety.
I haven’t done these in so long – definitely need to bring it back. Good call on the silicone cups. I need to buy more and them like that. Easier clean up is always a win.
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thanks for sharing your thoughts with us it was very helpful nd continue to sharing such post with us.
★★★★
It is very important to have good thoughts in mind to write a beautiful post, and your mind seems very clear, only then you have written such a beautiful post, this post is worthy of praise, the praise of this post will be less.
★★★★★
Is it 141 calories for two egg cups or one?
★★★★★
2 cups.
I love these! I have been using silicone baking trays, so the whole tray is silicone and not using any liners. I’m having issues with them coming out very misshapen. Do you have a suggestion for achieving a uniform shape?
Are you letting the cups cool completely before taking them out of the trays? Maybe try greasing the trays with cooking spray or oil before adding the egg mixture?
Hi, what other low cal cheese can I substitute for the feta? I don’t like feta.
Thanks,
Lori
Hey Lori – You can totally sub in any cheese you prefer or skip it all together. 🙂
How long do they last in the fridge?
★★★★★
Hey Monica! These egg cups should last for up to 5 days in the fridge.
I made these last night to prep for the next couple dats! They were perfect. Ended up using 12 whole eggs instead of eggs white. Chopped tomatoes, onions and pepper turkey with garlic salt and pepper. Didn’t have silicon liners, so I used coconut oil to grease the muffin pans. None of the egg cups stuck at all!!! A great, healthy breakfast to take on the go. Just as tasty warming them up this morning. Thanks for the recipe!
Does anyone know how they taste cold? We are going to a neighborhood Easter egg hunt this Sunday morning and I’m looking to take a healthy breakfast option and these look perfect!
can’t wait to try these! would there be any changes if i make them in a regular baking dish, not a muffin pan?
Yes, you’ll likely need to cook the eggs longer for them to set. I would just check the bake periodically so it doesn’t overcook. You’ll know it’s done when the eggs are set and no longer jiggly. 🙂
do you think these would work as minis? or would they be too small?
I think they would works at minis!! 🙂
These look awesome. Can they be frozen?
I haven’t tried freezing them yet but I’m pretty sure they will freeze great. Just let the egg cups cool completely and wrap them in plastic wrap individually. Then place in a freezer in a zip-lock bag. They should last for up to 3 months when stored properly.To reheat, remove the plastic wrap and wrap the egg cup in a wet paper towel. Place a microwave-safe plate and heat for about 1 minute or until warm throughout.
I meant Kashi 7 Whole Grain Nuggets. They’re more like bread crumbs.
Have you tried making them taste like quiche? I’m wondering whether to mix the batter with Kashi 7 grain crumbs or line the cups with it before pouring the egg? Or mixing in quinoa or oatmeal into the batter to make the consistency more like a (spicy) muffin?
I make eggs Indian style with cilantro, tiny potent green chillies, onion, a pinch of salt and black and red pepper. I might add spinach or mushroom sometimes. My son is American but loves it spicy. He also loves quiche. So just trying to mix it up for variety.
Can these be made with just egg whites?
Totally!
These look so great for meal prep to make a quick breakfast!
x Lisa
nourishbylisa.com
These look like such a great to-go breakfast – I love that they are so customizable! Yum, I’m going to make a batch this week.
Making these tonight!!
http://anotherfreakyblog.blogspot.com.es/
Yay! I hope that they turned out for you.
I haven’t done these in so long – definitely need to bring it back. Good call on the silicone cups. I need to buy more and them like that. Easier clean up is always a win.
I go through phases with breakfast recipes too! I think this one will be sticking around for quite a while. 🙂