Simple Egg Muffin Cups for Meal Prep
Bake portable, protein-packed egg muffin cups perfect for quick breakfasts or snacks. These are easy to make ahead and reheat well.
- Prep Time: 10 min
- Cook Time: 20 min
- Total Time: 30 min
- Yield: 12 servings 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
- 12 large eggs
- 1/4 cup milk (any kind)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup chopped cooked meat (ham, bacon, or sausage)
- 1/2 cup shredded cheese (cheddar or Monterey Jack)
- 1/2 cup chopped vegetables (spinach, bell peppers, or onions)
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a standard 12-cup muffin tin or use silicone liners.
- In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined and slightly frothy.
- Distribute the cooked meat, cheese, and chopped vegetables evenly among the prepared muffin cups. Fill each cup about halfway with the mix-ins.
- Carefully pour the egg mixture over the solids in each cup, filling them about three-quarters full. Do not overfill.
- Bake for 18 to 22 minutes, or until the eggs are set and a toothpick inserted into the center comes out clean.
- Remove the tin from the oven and let the egg cups cool in the tin for 5 minutes before carefully removing them.
Notes
- For freezer storage, cool the egg cups completely. Place them in a freezer-safe bag or container, separating layers with parchment paper. They keep well for up to one month.
- To reheat, microwave one or two cups for 30 to 60 seconds until heated through.
- You can substitute any cooked protein or vegetable combination you prefer for a low carb breakfast option.
Nutrition
- Serving Size: 1 cup
- Calories: 95
- Sugar: 1
- Sodium: 250
- Fat: 6
- Saturated Fat: 3
- Unsaturated Fat: 3
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0
- Protein: 8
- Cholesterol: 150