Looking for a quick, protein-packed breakfast that you can prep in advance and grab on the go? These egg muffin cups are your answer.
Made with a blend of eggs, veggies, sausage, and cheese, they’re not only easy to make but also incredibly satisfying and customizable.
Why You’ll Love This Recipe
- High in protein: A great way to fuel your mornings and support muscle health
- Meal prep friendly: Make a batch at the beginning of the week and enjoy breakfast ready to go
- Customizable: Use whatever you have in the fridge – peppers, mushrooms, spinach, sausage, or even leftovers
- Portable and mess-free: Perfect for busy mornings, lunchboxes, or post-workout snacks
- Low carb and keto-friendly: Ideal for those following low-carb diets
Ingredients You’ll Need
Here’s what you’ll need to make a basic version of egg muffin cups. Feel free to swap in your favorite ingredients.
- 6 large eggs (or 4 eggs + 4 egg whites for a lighter version)
- 1/2 cup cooked sausage, crumbled
- 1/2 cup chopped spinach
- 1/2 cup diced bell pepper
- 1/3 cup shredded cheese (cheddar, mozzarella, or your favorite)
- Salt and pepper, to taste
- Optional add-ins: mushrooms, onions, tomatoes, cooked bacon, or fresh herbs
Egg Muffin Cups Recipe
Equipment
- 12-cup muffin tin – Standard size works best; you can also use a silicone muffin pan for easy release
- Mixing bowl – To whisk the eggs and combine all ingredients
- Whisk or fork – For beating the eggs
- Measuring cups and spoons – To portion out ingredients accurately
- Cooking spray or oil – To grease the muffin tin (unless using nonstick or silicone liners)
- Spatula or spoon – For stirring in the mix-ins
- Oven
Ingredients
- 6 large eggs or 4 eggs + 4 egg whites
- 1/2 cup cooked sausage crumbled
- 1/2 cup chopped spinach
- 1/2 cup diced bell pepper
- 1/3 cup shredded cheese cheddar or mozzarella
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F (190°C) and grease a 12-cup muffin tin or use silicone liners.
- In a large mixing bowl, whisk the eggs until well beaten.
- Stir in the sausage, spinach, bell pepper, cheese, salt, and pepper.
- Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full.
- Bake for 18–22 minutes or until the egg is set and lightly golden.
- Let cool slightly before removing from the tin. Store leftovers in the refrigerator for up to 5 days or freeze for longer storage.
Notes
- Feel free to swap in other ingredients like mushrooms, onions, tomatoes, bacon, or herbs.
- Use a blend of whole eggs and egg whites for a lighter option.
- Best reheated in the microwave for 30–45 seconds.
Nutrition
Egg muffin cups are the ultimate protein-packed breakfast solution for busy mornings. With just a few ingredients and minimal prep, you’ll have a week’s worth of flavorful, healthy meals at your fingertips.
Whether you enjoy them hot out of the oven or reheated on the go, these little cups are sure to become a staple in your meal prep routine. Let us know what you think!