egg muffin cups with kale, spinach, eggs, and cheese,
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4.19 from 75 votes

Healthy Egg Muffin Cups (Meal Prep Idea!)

Avoid skipping breakfast by making these healthy egg muffin cups ahead of time with kale, spinach, eggs, cheese, or leftovers!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast, Brunch
Cuisine: American
Keyword: egg muffin cups, healthy breakfast meal prep, healthy egg muffins
Servings: 6 cups
Calories: 60kcal
Author: Jamie Silva


  • 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!


  • Preheat oven to 350 degrees F. Spray a nonstick muffin tin with nonstick cooking spray or melted coconut oil. Set aside.
  • Whisk the eggs in a bowl. Place 2-3 items from the list above into each tin. You can customize each muffin cup however you'd like! Pour the egg mixture on top, leaving 1/4" from the top.
  • 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!



Keep them all in an airtight container in the refrigerator or place each individual egg muffin cup in a resealable bag for an easy grab-and-go breakfast. Dispose after 6 days. 
You can also freeze the cooked egg muffins, once cooled, in a resealable bag for up to 3 months.
Please note: the calories below are for 1 egg without the add-ons since the recipe allows you to DIY these egg muffins.


Serving: 1egg muffin | Calories: 60kcal | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 175mg | Sodium: 60mg | Potassium: 69mg | Iron: 4mg