Healthy Egg Muffin Cups (Meal Prep Idea!)
Whether you call them mini frittatas or mini egg muffin cups, these will save your life! They saved mine.
When I used to commute to work for an hour every morning, I always left my house without having breakfast. The sooner I left the house, the less stressed I would be.
So to avoid skipping breakfast again, I began making these egg muffin cups ahead of time.
Not only were they delicious, but they also were filling and kept me satisfied all morning. They are also easy to make and you can customize them however you’d like.
Recommended For This Recipe
Muffin Pan
I love this non stick muffin pan for muffins and even mini frittatas! The textured aluminum creates an even bake for whatever you are making.
How To Make Egg Muffin Cups
Brush a muffin tin (this is the one I used) with melted coconut oil or nonstick spray.
I found that coconut oil always helped these egg muffin cups pop right out. You can also use a silicon muffin pan. Into each muffin cup, add in your favorite veggies, herbs or greens.
Here are a few ideas for inspiration:
- Arugula + Tomato + Goat Cheese
- Black Olives + Kale + Onions
- Peppers + Onions + Mushrooms
- Kale + Mushrooms + Onions
- Mushrooms + Spinach + Peppers
- Tomato + Basil + Shredded Mozzarella (tastes like pizza!)
Personally, I get bored eating the same thing every day so I like to switch it up. I make 6 different ones or, 3 and 3. Plus, this is a great way to use leftover veggies, herbs, and greens in your fridge.
Once you add the mix-ins, you add one scrambled egg per cup. You can also whisk all the eggs and fill each muffin cup leaving 1/4″ from the top.
Bake them for 20 minutes. They will inflate slightly while they are in the oven but they will deflate once they cool.
Once cooled, you place each egg muffin in a resealable bag or place a few of them in an airtight container.
Store them in the fridge for up to 6 days. Every morning you heat one up in the microwave for 30-40 seconds. You can also freeze them all in an airtight freezer bag. More storage info in the notes of the recipe below.
The recipe below for these egg cups is a guide. Feel free to customize these as you wish!
Now, you have NO EXCUSE to skip breakfast when you’re on the run each morning!
Healthy Egg Muffin Cups (Meal Prep Idea!)
Ingredients
- 1/2 dozen eggs
- coconut oil for the muffin tin
Choose from any of the following:
- kale, chopped
- baby spinach, chopped
- tomatoes, diced
- onions, finely chopped
- red bell peppers, finely chopped
- green peppers, finely chopped
- mushrooms, finely chopped
- goat cheese, crumbled
- basil, finely chopped
- mozzarella cheese, shredded
- salt and pepper to taste, (other seasonings too like oregano or garlic powder!)
- fire roasted salsa, for topping the eggs!
Instructions
- Preheat oven to 350ºF. Spray a nonstick muffin tin with nonstick cooking spray or melted coconut oil. Set aside.
- Bake for 20 minutes, or until a toothpick comes out clean for each frittata. Remove from oven. Use a knife to go around the edges and pop out the egg cups.
- To reheat, simply place one egg muffin in the microwave for 35-45 seconds on HIGH or until warm. Enjoy!
Video
Notes
Originally posted in May 2016. Updated photos in January 2019.
This recipe was a hit at a baby shower brunch. I only made a dozen, but they were gone within minutes. Very easy to make, tasty and colorful. I also added a little chopped parsley to the mixed eggs.
Worked perfectly. After I read some of the reviews about moisture I sauteed and drained both the mushrooms and spinach before adding. I also added some chicken jalapeno sausage, green onion and sundried tomatoes. Sprinkle of parmesan and mozzarella on top, Everyone liked it. Yes, a new “go to.”
Is the nutritional information for the cups without the added stuff?
As I mentioned in the recipe, the nutritional info is for just the eggs alone.
Egg muffin ham n top off with cheese it’s delicious
Just made these this morning and they were delicious. I only put ham and cheese which is what I had on hand. Will definitely try a variety of different combinations. Do you cook the vegetables before making the egg cups? Thank you for this recipe.
20 minutes was way too long for mine.. try checking these at 12 minutes instead
Just made them and tasted it and it’s amazing
Woohoo!! Awesome news, Troy!!
These looked wonderful when I served them heaped on a platter for Mother’s Day brunch! I was worried at first that all the ingredients would be layered at the bottom but once I poured in the egg everything mixed itself together perfectly.. Would also be great as an appetizer or side dish if baked in mini-muffin tins instead of regular sized.
Is it possible to warm them in the oven or a crock pot? I’m making them for brunch at the church and making them the day before. Thank you!
The calorie count for this doesn’t seem accurate?
In the notes of the recipe, I mentioned that the calories listed are for 1 egg without the add-ons since the recipe allows you to DIY these egg muffins. Depending on what you add, the calorie count will change.
I just made these. I put onion, bell pepper and spinach in mine. Of course I had to sneak and try a bite and they are delicious.
I made a batch of these for my family but they had a weird texture like soufflé/tofu and the bottom is kind of hollow! Yikes! Is it because the ingredients I put in (tomato, arugula, bacon, cheese) had too much water?
These are great! How many carbs?
That all depends on what you add into the muffin cups.
Love this recipe!
How many eggs do you whisk for one pan of 6 muffins?
1 per muffin cup
I made these for Christmas morning breakfast. everyone loved them and were amazed. not to mention the fact that I can barely cook. they were SO easy and now I can add more ideas to the recipe. I’m so glad I tried it. to anyone who is challenged in the kitchen, please try. you’ll amaze yourself and make everyone happy and full. thank you for all the instructions easy to replicate. happy holidays ❤
That’s great, Sherry!! This comment made me so happy!!
Can I use an egg substitute like “Egg Beaters”?
I never have but I believe you can!
I just made a batch with spinach, green peppers, and mushrooms. They taste wonderful – even without cheese!
Great recipe!! For those who like it cheesy try adding some fat free cottage cheese! Delicious, indulgent and free on slimming world! Thanks!
Do you reheat these in the microwave? If so , for how long?
How many is one serving? One or two muffins?
1 muffin
So I had one potato that I diced in tiny little squares, and an onion. I roasted that in oven until crispy. Then I made 12 muffins. 6 with bacon(the one you cook in microwave) cheddar onion and potatoes, and 6 with roasted green Chile, pepper jack, onion and potatoes. They are a HUGE hit. Thank you for the recipe! My 12 chickens are in an egg laying frenzy and this is a great way to use fresh eggs!
So happy to hear, Josee! :)
Good Morning from HotLanta!! So today I made these INCREDIBLE little breakfast Egg Muffins! Here’s what I used:
MUSHROOMS
ONIONS
ZUCCHINI
YELLOW BELL PEPPER
BROCCOLI
S and P to taste
These were my add ins because it’s what I had on hand. So let me back up just a little. In Nov. 2017 my daughter donated her Kidney to me and since then we have purposefully been eating healthier including my husband (her dad). We joined Weight Watchers to keep it easy and not boring. (You know sometimes diets can get monotonous) So I bit the bullet and bought those Red Copper pots and pans. FYI THEY WORK WITHOUT USING FATS…NO LIE!!! Anyway today I sauteed my veggies in vegetable stock and kept them on the under-cooked side of things. I tossed my veggies into 2 eggs with a pinch of cheese (and I mean a PINCH), mixed it all together, put them in my muffin pan and popped them in the over at 350 for 20 minutes! OH.MY.GOODNESS!!! These will be my new go to breakfast miracles!! So easy. so quick and SOOOO delicious!! I ended up making 3 muffins (2 points FOR ALL THREE MUFFINS), I ate 1 and sent the other 2 on their way with my daughter as she left for work. She just called and said WHERE HAVE THESE BEEN ALL OF OUR LIVES?!!?
All this being said THANK YOU JAMIE for this delicious recipe for a scrumptious and quick breakfast on the go!! Next time I PROMISE to make and send pictures!! We just couldn’t wait and gobbled them up too fast!! Too bad I could ONLY give you 5 stars!!
You’re so welcome, Michelle! <3
If you’re on Weight Watchers, this is a fabulous zero point make-ahead.
Any chance you’ve ever made these and left them on the counter overnight? I’m wondering if they’re still good to eat. Had them in their Tupperware and totally forgot to put away but the house doesn’t get too warm at night.
Just made these and ate one right away. Very yummy. Since I’m allergic to onion that isn’t fully cooked but love them caramelized, I cooked the onions and added sautéed red pepper, mushrooms and chopped cooked bacon. Do you have any idea of the calorie content of your recipe?
Thank you for sharing.
Very good outcome after baking and these taste delicious. Making this now for the 2nd week for breakfast ‘on the go’ and appreciate the variety of what can be added(use of leftovers).
Will share this recipe with co-workers/ friends/family.
I make these often. My favorite is chopped up smoked ham, mushrooms and a dash of chipotle Tabasco…so good!
Absolutely awesome. I have been cooking these for a few weeks as part of a diet plan (I used to never eat breakfast or else it was unhealthy stuff).
I notice that they have a very high crown when they come out but rapidly deflate. Is there a way to keep them from deflating?
These actually freeze well so go ahead and make 12 at a time. I like turkey sausage, peppers and onion in mine.
I plan on making these tomorrow. I have two questions. Have you ever used the muffin/cupcake papers instead of spraying the pan? And also for the mushrooms and onions do you cook them in a frying pan first before putting them in with the eggs? Can’t wait to make them.
You can use cupcake liners, yes, and no I don’t sauté the mushrooms/onions before but you can if you’d like. Enjoy! :)
I made these with homefries, bacon bits, onion and cheddar. They were delicious, bagged them up for hubby to take to work. I definitely will try different ingredients too
Awesome! :)
I was wondering if you’ve tried freezing them. Make a dozen or so and then freeze individually as a grab and go?
Hi Lisa, no I’ve never tried freezing cooked eggs. I prefer making a week’s worth and keeping them in the fridge (and throwing them out within 5 days if unused). A quick google search however says freezing cooked eggs is possible so it’s up to you!
I do this same recipe all the time and I freeze them. They’re REALLY good but they have a bit more moisture to them that some people might not love. I do a dozen at a time. and freeze around 8 of them. I put them in a tortilla with a little hot sauce and potato if I’m feeling fancy and have left over homefries.
Do you microwave from freezer? And if so how long ?
I freeze mine a couple dozen at a time and microwave them for 1:30 to 2:00 on high.
I have done this. And it works nice. Only thing to understand is between the veggies, eggs, greens, etc., There is a lot of moisture in these. So when you freeze them and go to cook them they will have a wet and kind of rubbery texture to them. At first I wasn’t a fan but I tried reheating them different ways and found ways that work better than others. One idea is wrap it in a paper towel then on a plate and into the oven. The paper towel will help absorb excess steam. It isn’t the same as fresh and just in the fridge but it is doable and still tastes great!
Currently making these. They looks so good and I need something quick like this in the morning without all the bread. I forgot the spinach in my hurry in mine but I will definitely do it again and add spinach. I actually also added in some jalapeno to mine.
Yum! So glad you loved the recipe! Thank you!
My husband commutes. I love this idea for him!
Yes! I’m sure he will love it! Thanks for stopping by! :)