Egg Muffin Cups Recipe
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.
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Breakfast
Cuisine American
Servings 12 muffins
Calories 90 kcal
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
- 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
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.
- 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.
Serving: 1muffinCalories: 90kcalCarbohydrates: 1gProtein: 7gFat: 6gCholesterol: 95mgSodium: 180mgSugar: 0.5g
Keyword egg muffin cups, High-protein breakfast, keto friendly, low carb, Meal prep lunch