Egg Muffin Cups

These Egg Muffin Cups are a great way to meal-prep a healthy breakfast or snack and keep it stocked in your freezer any time you need it! These veggie egg muffin cups are loaded with bell peppers, onions, spinach and spices. Whole 30, Gluten Free and Keto Friendly!

Do you love meal-prep recipes? Then you need to try my freezer breakfast sandwiches and my chicken burrito bowls!

Baked egg and veggie muffin cups in a silver muffin tin

Why This Recipe Is So Good

When it comes to breakfast, often times simplest is best. That’s why I love these easy vegetarian egg muffin cups! They’re incredibly simple to make, and you can make a big batch of them to store in the fridge or freezer so you can grab them and go in the morning.

While I typically make these for breakfast, they also make delicious protein-packed snacks and are perfect for including in you kids’ lunchboxes. They have all the flavor and simplicity of an omelette without any of the work! Just mix, pour, bake, and enjoy.

I also love that this vegetarian egg cup recipe is totally customizable! I used onions, peppers, and spinach, but you can use any vegetable or spice combination you like. You could also add additional protein like crumbled sausage, deli meat, or leftover grilled meat. These egg muffin cups are a great way to clean out the fridge!

an side view of these easy egg muffin cups with chopped peppers, onions, and spinach on a white plate

Key Ingredients

  • Eggs: When a recipe calls for so few ingredients, I like to make sure they’re high-quality. Organic, cage-free eggs are best for these homemade egg muffin cups, but of course you can use any type of egg. Keep in mind that the ones that are more humanely collected tend to contain more protein, good cholesterol, and flavor.
  • Veggies: For these egg cups, I used chopped red onions, bell peppers, and spinach. However, you can use any vegetables you like! White or yellow onions, shallots, garlic, broccoli, kale, or squash would also be delicious.
  • Seasonings: I used a combination of salt, black pepper, onion powder, and garlic powder. But you could use whichever seasoning or spice you prefer! Pre-made spice blends also work well with these egg muffin cups.

an overhead view of these uncooked easy egg muffin cups in a muffin tin with chopped peppers, onions, and spinach

How To Make Egg Cups

  1. Preheat your oven to 350 degrees. Grease a muffin tin with non stick cooking spray, and set aside.
  2. In the meantime, chop your veggies and spinach. Divide the chopped vegetables evenly amongst the muffin tin.
  3. Then, in a medium bowl whisk together eggs, onion powder, garlic powder, pepper, and salt until combined. Don’t over-mix.
  4. Pour in the egg mixture filling each cavity 3/4 of the way full, leaving some room for the egg muffin mixture to rise.
  5. Bake for 15-20 minutes or until the egg muffins look set. Note they will puff up as they cook and then deflate as they cool.
  6. Cool for 2-3 minutes in the pan to ensure each egg muffin cup gets a nice browned “crust,” and then remove and serve warm. Enjoy!

an overhead view of an egg mixture made with raw eggs, salt, pepper, onion powder, and garlic powder

Tips and Variations

  • I highly recommend greasing your muffin tin with butter not cooking spray or oil. I have tried this recipe using all three and butter helps the egg cups release easier and makes for a much easier clean up.
  • Add the chopped vegetables to the muffin tin before pouring in the egg mixture. This is less messy than adding them after the egg mixture is in the muffin tin compartments, and it also ensures the egg muffins won’t be overfilled before cooking. (This would be very messy.)
  • Spice up these egg muffin cups by adding some diced jalapeño, serrano, or poblano peppers. You could also add a pinch or two of crushed red pepper flakes or cayenne pepper.
  • Add hearty vegetarian-friendly proteins like cooked tofu, black beans, or garbanzo beans to make these egg muffin cups even more filling.
  • Make these homemade egg cups even leaner by using egg whites only; no yolks.
  • Or make them richer by adding a splash of milk or heavy cream to the egg mixture before pouring it into the muffin tin, or add some cheese. Feta, goat cheese, cheddar, cotija, and mozzarella are great additions to this egg cups recipe.
  • Make these vegetarian egg muffin cups a meat lover’s dream by adding some crumbled cooked breakfast sausage, bacon, or pancetta. You could also use chopped deli meat, leftover grilled meat like chicken or steak, lump crab meat, or cooked shrimp.

diced veggies in a muffin tin

Storage Instructions

Store leftover cooled egg muffin cups in an airtight container or plastic bag in the fridge for up to 5 days or freeze for up to 6 months.

To reheat from chilled, simply microwave for a minute or so, until warmed through. You can also reheat in a skillet with a little bit of water and cover until heated through.

Reheat from frozen by wrapping the egg cups in a damp paper towel and microwaving for a minute or two.

an side view of these easy egg muffin cups in a muffin tin with chopped peppers, onions, and spinach

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Egg Muffin Cups

5 from 5 votes
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 12 muffins

These delicious and easy egg muffin cups are a great way to meal-prep a healthy breakfast or snack and keep it stocked in your freezer.

Ingredients

  • 10 large eggs
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp pepper
  • 1/4 tsp salt
  • 1/2 cup red onion, diced
  • 1/2 cup orange bell pepper, diced
  • 1/2 cup red bell pepper, diced
  • 1 cup spinach, roughly chopped

Instructions

Images:
  • Preheat oven to 350 degrees. Generously grease muffin tin with butter, set aside.
    In a medium bowl whisk together eggs, onion powder, garlic powder, pepper and salt, set aside.
  • Divide the diced red onion, bell peppers and spinach between the 12 muffin cups.
  • Pour in the egg mixture filling each cavity 3/4 of the way full.
  • Bake for 15-20 minutes or until the egg muffins look set. Note they will puff up as they cook and will deflate as they cool.
    Cool for 2-3 minutes in the pan then remove and serve immediately!
Nutrition Facts
Egg Muffin Cups
Amount Per Serving
Calories 67 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 155mg52%
Sodium 110mg5%
Potassium 110mg3%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 6g12%
Vitamin A 849IU17%
Vitamin C 17mg21%
Calcium 29mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Breakfast
Cuisine: American
Keyword: Breakfast Meal Prep, Egg Muffin Cups, eggs, Vegetarian

 

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