Welcome to my most basic, yet most addicting and simple breakfast recipe: Healthy breakfast egg muffin cups. 😍
I wanted to share an easy breakfast recipe with you to only inspire you to eat healthier in the new year but to also help you easily meal prep for breakfast. Also, I realized that many of my breakfast recipes are on the sweeter side, so this one is for all my savory lovers.
Look I get it, many of you are busy little bees. You work hard, you want to cook healthy and you want to nourish your body at the same time. But it’s difficult to plan ahead and the last thing you want to think about on a Sunday is cooking for the rest of the week.
The easiest solution is to pick recipes you are actually excited about!
Ingredients in these easy egg muffins
I don’t know about you, but I love when I can make recipes out of what I already have in my fridge. Case in point: these breakfast egg muffins in portable cup form. To make them you’ll need:
- Eggs: the base of this recipe is, of course, eggs! I used a full carton of eggs to make 12 egg muffins. You can also use a mix of egg whites and whole eggs.
- Milk: give the eggs extra fluffiness by whisking in milk. I like to use almond milk, but any milk will work.
- Vegetables: have fun with any veggies you have in your fridge! I used spinach, tomatoes (I used roma tomatoes), mushrooms and jalapeño.
- Seasonings: I keep it simple by whisking in salt & pepper, but you could also add garlic powder for extra savory flavor.
- Cheese: feel free to add a sprinkle of cheese if you want! I love shredded cheddar, but feta cheese, parmesan cheese, or even pepper jack would be delicious. Of course, feel free to omit the cheese to keep them dairy free.
I love that this egg muffin recipe is cheap, easy and customizable. They’re basically like cute mini frittatas. I used a carton of eggs, leftover veggies I had from the previous week, a splash of milk and that’s basically it. Bake them up and you have breakfast (or snacks) ready for the week ahead.
Customize these breakfast egg muffin cups
You can easily make these low carb egg muffins your own! Here are a few suggestions for mix-ins:
- Broccoli cheddar: add 1 cup finely chopped broccoli + 1/2 cup of shredded cheddar cheese
- Caprese: 1 large roma tomato, 2 cups spinach + 1/2 cup shredded mozzarella cheese
- Bacon + cheddar: 1 package of cooked bacon, chopped (regular or turkey bacon) + 1/2 cup shredded cheddar cheese
- “The Denver”: 1 diced green bell pepper, 1 small yellow onion and 1/2 cup diced ham (optional: add mushrooms!)
- Southwestern: 1 diced green bell pepper, 1 diced red bell pepper, 1 diced jalapeño, 1/2 cup shredded Mexican cheese (top with avocado, cilantro & hot sauce!)
- Spinach + feta: 2 cups spinach, 1 roma tomato + 1/2 cup feta crumbles
How long will healthy breakfast egg cups keep in the fridge?
These healthy egg cups will keep in the fridge for up to one week, so you can enjoy a healthy, easy on-the-go breakfast all week long. Simply place your completely-cooled egg muffin cups into an airtight container and pop them in the fridge.
When you’re ready to eat them, just reheat the ones you want to eat in the microwave for 30-60 seconds. You can also reheat them in the oven at 350 degrees F for about 5-10 minutes.
Freeze and reheat them for later!
- To freeze egg muffin cups: let the breakfast egg muffins completely cool, then transfer them to a freezer-safe container. You can freeze them up to 3 months.
- To reheat frozen egg muffin cups: you can either let them thaw in the refrigerator before reheating them in the microwave, or you can simply place them straight into the microwave and heat them for about 1 minute.
What to serve with egg muffin cups
The options are endless for what to serve with these easy, healthy egg muffins. Here are some great additions to your plate:
- Top them with avocado and hot sauce or salsa
- Add a complex carb like sprouted toast or half a baked sweet potato
- Pair them with easy breakfast potatoes
- Add more protein with delicious breakfast sausage patties
- Balance them out with my famous cinnamon rolls
The options are endless! These easy egg muffin cups are perfect for bringing to a brunch and enjoying as a side.
More savory breakfast recipes to try
- Savory Chicken Sausage, Egg and Cheese Muffins (keto + low carb)
- Jalapeño, Pepper Jack & Turkey Bacon Quiche with Potato Crust
- Veggie Packed Freezer-Friendly Breakfast Burritos
- Spinach & Goat Cheese Quiche with Sweet Potato Crust
- Chaffles (Cheese & Egg Waffles)
Get all of my savory breakfast recipes here!
You are going to love how simple and nourishing these are. If you make them, be sure to leave a comment below and rate the recipe. You can also tag me on Instagram #ambitiouskitchen!
Healthy Breakfast Egg Muffin Cups
Healthy breakfast egg muffin cups that are easy to make using whatever veggies you have in your fridge. These low carb, easy egg muffins are perfect for reheating throughout the week! A delicious, protein-packed breakfast recipe that's gluten free, paleo, vegetarian and keto-friendly.
- 2 cups spinach, chopped
- 1 large roma tomato, seeds removed and diced
- ½ cup baby bella mushrooms, diced
- 1 jalapeño, seeded and diced
- 12 eggs
- 1/4 cup unsweetened almond milk (or any milk)
- ½ teaspoon salt
- Freshly ground black pepper
- Optional: 3/4 cup shredded cheddar cheese
Preheat oven to 350 degrees Fahrenheit. Spray a muffin tin with nonstick cooking spray.
Divide spinach, tomatoes, mushrooms, and jalapeño evenly between 12 muffins in the tin.
In a large bowl whisk together eggs, almond milk, salt and pepper until well combined.
Fill each muffin about 3/4 way full with egg mixture, pouring over the veggies already in each tin. If using cheese, add 1 tablespoon on top of each egg muffin.
Bake for 25-30 minutes until eggs are set and puff up in the tin. Let muffins cool for a few minutes, then run a butter knife around the edges of each cup and remove. Serves 6 (2 egg cups each).
To meal prep: Make these ahead of time and pack in glass containers with ½ an avocado and ½ a cooked sweet potato for a well balanced breakfast.
See the full post for tips, tricks, and different flavor combinations!
Love that you show how to meal prep these for a well-rounded breakfast! I’m all about egg muffins for breakfast!
All about the combo when I meal prep! Hope you get a chance to try these ones 🙂
How many eggs for the 12 muffin pan? Didn’t see egg count in recipe..
It’s in there! 12 eggs should do the trick 🙂
Its looks so pretty and yummy, I Love this, thanks for sharing such an wonderful breakfast recipe!!!
You’re welcome! Hope you get a chance to try this one!!
love these! thanks for the meal prep suggestion of adding avacoda and sweet potato please do more of these!
Of course! More to come!
If using these for the week, would you leave them in the fridge and then reheat them? Or freeze them? Love this idea 🙂
I usually just keep them in the fridge and reheat them, but either works! Hope you get a chance to make them!
These look delicious! I’ve made something similar and frozen them but when I try to reheat they become watery and odd texture! How do you recommend defrosting/reheating for the best results?
Thanks so much!!
Hi Meghan! I would probably thaw them overnight in the refrigerator before heating them in the microwave or oven – it also might help if you reheat them in a paper towel!
Breakfast muffins superb
How many calories would a serving be? I made these using egg whites & they are delish! I will make them again!!
Hi Beth! It will depend on what add-ins you use, but the nutritional information is basically equivalent to 2 eggs (around 140 calories) + your veggies and add-ins. Glad you enjoyed them!
Made these today with mushrooms, spinach and green onions. They were so tall and puffy in the oven and when I took them out…..they sank terribly, especially in the middle. They also stuck to the pan big time even though I sprayed it. They taste good (which I what is important, I know) but, man, are they ugly! 🙂 How did you get yours to look so nice? Mine look like a Pinterest fail!
How long would you say these are okay in the fridge?
also wondering this!
I’d say about 4 days!
What is the nutritional value of these? Carbs, protein, fats?
Just made them .. yum my lunchtime go to that’s allowed on my 5/2 diet
Perth. Australia 👍
Perfect! Thanks for tuning in all the way from Perth 🙂
I made before, and it was sooo watery after being cooked, and had to throw out
Very strange! I haven’t had that issue. You could try re-heating them in a paper towel!
do you have the calories count to your recipes? how much carbs, fat, protein basically in the muffins?
your recipe today will try and comment
Can the egg muffins be frozen?
I haven’t tried it yet, but if you do I would suggest thawing them overnight in the refrigerator before heating them in the microwave or oven – it also might help if you reheat them in a paper towel!
Hnmm Marcella’s question was basically what I was going to ask. Whether these would freeze well or not. Have you tried it yet?
I haven’t, so I’d suggest the tips above!
Hi! Before wasting 12 eggs, I would like try the recipe out with three or four eggs. Should I change the time I bake or what part of the muffin tin I fill (i.e center, left or right?)? Thanks!
I made these last night and they are a keeper! Great consistency, not watery like other egg cup recipes I’ve tried. I used what we had on hand: chopped fresh spinach and a can of fire-roasted diced tomatoes with all of the liquid squeezed out. Topped each with shredded cheddar. Eating for lunch today with a sweet potato and it’s heaven.
Those add-ons sound delicious – best lunch!!
Have you tried a vegan version without eggs…tofu? cashew creme? milk and flaxseed meal?
This looks like a great make-ahead, but I don’t do eggs or cheese.
I wouldn’t recommend an egg substitute in these! The texture and taste will be very different.
So tasty and easy! But mine stuck to the muffin tin like no other even though I sprayed/oiled it well. Has anyone tried it with muffin liners or would I have the same issue?
I had that issue with my old muffin tin, even when I tried muffin liners. I then pruchased a silicone muffin pan which recommends not using any cooking spray or oil. I make these now in that pan without any cooking spray and they just pop right out. That pan was the best purchase I made in a long time! Hope this helps 🙂
HI Victoria! You could try it with liners – just make sure you spray the inside of the liners. I have no issues when I spray the pan. You could also use a silicone muffin tin (as Kathy mentioned!) like this: https://amzn.to/2xsX19Z
Hi there. I’m going to make these right now for my week! Thanks for the great looking recipe. Just curious, do the veggies soften up enough when you bake them? I’m wonderin if I should pre-cook the peppers for my husband who is a little more picky than me? Let me know if your experience with that. Thank you!
Hi Linda! The veggies do typically soften up well when they’re baked with the eggs. Enjoy!
Can I save it for two or three days in the fridge?
Just wondering if these are okay to eat cold the next day or if they have to be reheated?
Hi! These are fine to eat cold if you’d like – I just find them more delicious after they’ve been reheated 🙂
Can you tell me tbe calorie count for a breakfast muffi
Please tell me again the recipe for healthy breakfast muffins made with broccoli, eggs and egg whites & cheddar cheese. The recipe makes 9 muffins. I made them and my friends all want the recipe!! I saw it on FB
Hmmm it might have been someone else’s recipe that I had shared! These are perfect for adding your own veggies, too, so feel free to add broccoli & cheddar cheese 🙂
where is the nutrition information please?
Where’s is the number to bake the oven on? Lord
Hi! In Step 1 you’ll see the instructions to preheat your oven to 350 degrees 🙂
These are awesome for keto diet!! Both me and my husband enjoyed this recipe very much!!!
Absolutely! Such a great breakfast.
Super easy recipe for a quick breakfast prep. I used tomatoes, spinach, garlic, mushroom, red onion, chopped cooked bacon, and some shredded dairy free cheese. I only had 9 eggs so I thought it would only fill 9 muffin tins and even used less milk but I ended up having leftover egg mix and made 3 egg and cheese cups. I would make sure to spray the sides of the tins since the ones I didn’t spray too good got a little stuck on the sides.
Perfect! And yes great tip to spray the sides. Glad you enjoyed!
Made these for the first time this weekend and they saved me a lot of time this morning! They taste great and I will definitely be making them again 🙂
Love that! Such a great meal prep breakfast.
Can you use dehydrated veggies and tomatoes in this recipe
Hi, Patricia! I’ve never actually tried that so I’m not totally sure! I think that they should absorb the liquid and plump up, though. Let me know if you try it 🙂
The first time I made these I didn’t enjoy them, but I gave it another shot this weekend and Wow…so good! I took out the mushrooms and used broccoli instead. Paired with 1/2 avocado. I must have just messed up the recipe the first time. Will definitely make again! Thank you!
Love the idea of broccoli in here–yum! Happy they came out better this time 🙂
The ratio of veggie to egg and cook time were great! I have been trying to figure out a quick and easy breakfast for weekdays and this is perfect!
I added a sprinkle of feta on top!
Awesome! Happy you’re enjoying these!
Can you use coconut milk instead of the almond milk?
That should work just fine! It’ll just have a slightly different flavor.