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How To Make Healthy Egg Muffin Breakfast Cups

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This delicious egg muffin recipe is perfect for anyone needing a quick, healthy option to start their morning! Enjoy a warm breakfast on-the-go or meal prep and freeze them for later.

Recipe Calories
Calories 50 calories
Recipe Fat
Fat 2 grams fat
Recipe Prep Time
Prep Time 10 minutes
Recipe Cook Time
Cook Time 15 minutes
Recipe Yield
Yield Makes 8-10 muffins


  • 1 tablespoon olive oil
  • 1 cup red pepper
  • 1 cup green pepper
  • 1 cup yellow onion
  • 2 cups baby spinach - roughly chopped
  • 1 cup mushrooms
  • 2 cloves garlic, minced
  • 4 whole eggs
  • 4 egg whites
  • salt to taste
  • hot sauce (optional)


  1. Preheat oven to 350 degrees and grease a standard non stick 12-slot muffin pan with cooking spray. Set the muffin pan aside for later.
  2. Heat a large non stick skillet over medium heat.
  3. Once hot, add in oil, red pepper, green pepper, and onion. Sauté 5-7 minutes, or until peppers are tender.
  4. Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic.
  5. Season with salt and remove from heat.
  6. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
  7. Stir the cooked veggies into your egg mixture.
  8. Pour the egg/veggie mixture evenly into the prepared muffin pan and bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
  9. Cool slightly and serve immediately!

*Leftovers can be stored in an airtight container in the fridge for about 4 days.

*These may also be frozen. To reheat, pop them in the microwave until warm.

Nutrition for 1 muffin

Calories: 50kcal | Carbohydrates: 3g | Protein: 4g | Fat: 2g | Cholesterol: 62mg | Sodium: 47mg | Potassium: 161mg | Fiber: 1g | Sugar: 1g | Vitamin A: 995IU | Vitamin C: 28.5mg | Calcium: 20mg | Iron: 0.6mg

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