Egg Muffin Cups with Veggies

These protein-packed, colorful breakfast gems can be made ahead and grabbed on busy mornings, ensuring you never sacrifice nutrition for convenience. Loaded with proteins and vegetables, these customizable egg muffin cups will transform your morning routine while keeping you energized and satisfied until lunchtime.

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Course: Breakfast

Cuisine: American

Keyword: Egg Muffins, Breakfast Meal Prep, Healthy Breakfast, Veggie Egg Cups, Grab And Go Breakfast

Prep Time: 15

Cook Time: 22

Total Time: 37

Servings: muffin cups

Calories: 90kcal

Equipment

12-cup Muffin Tin
Mixing Bowl
Whisk

Ingredients

Base Ingredients

8 large eggs free-range recommended for best flavor
1/4 cup milk dairy or plant-based alternatives work equally well
salt and pepper to taste

Vegetable Mix

1 cup spinach roughly chopped
1/2 cup bell peppers finely diced, mix colors for visual appeal
1/2 cup cherry tomatoes halved
1/4 cup red onion finely diced
2 tbsp fresh herbs chives, parsley, or basil
1/3 cup cheddar cheese grated

Optional Add-ins

cooked bacon bits
diced mushrooms
diced zucchini

Instructions

Preheat your oven to 375°F (190°C). Thoroughly grease a 12-cup muffin tin with cooking spray or line with silicone muffin cups for easier removal.
Wash and chop all vegetables to similar small dice sizes (approximately 1/4 inch pieces) to ensure even distribution and cooking. Blot excess moisture from tomatoes and spinach with a paper towel to prevent your egg cups from becoming soggy.
In a large bowl, whisk eggs and milk until fully combined and slightly frothy. Season with salt and pepper.
Fold the chopped vegetables and herbs into the egg mixture. Be gentle to maintain the air you've incorporated during whisking. Reserve about 2 tablespoons of cheese for topping.
Using a 1/4 cup measuring cup or ladle, fill each muffin cup about 3/4 full with the egg mixture. This allows room for expansion while baking. Distribute the vegetable pieces evenly among cups.
Sprinkle the reserved cheese on top of each egg cup.
Bake for 20-22 minutes until the centers are set and the tops are slightly golden. They should spring back lightly when touched.
Allow to cool for 5 minutes before removing from the tin.

Notes

These egg muffin cups can be stored in the refrigerator for 3-4 days in an airtight container or frozen for up to 2 months. To freeze, wrap individually in parchment paper then store in a freezer bag. Reheat refrigerated muffins for 20-30 seconds in the microwave or frozen muffins for 60-90 seconds.

For healthier alternatives, replace whole eggs with egg whites (2 whites = 1 whole egg), use nutritional yeast instead of cheese for a dairy-free option, or add turmeric (1/4 teaspoon) for anti-inflammatory benefits.

Nutrition

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