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🥚 Veggie Egg Muffin Cups – Easy, Flexible & Meal-Prep Friendly
These fluffy veggie egg muffin cups are perfect for busy mornings, snacks, or light lunches. They’re high-protein, low-carb, customizable, and store beautifully for the week.
⏱ Time & Yield
Prep: 10 minutes
Cook: 18–22 minutes
Makes: 12 muffin cups
🛒 Ingredients
Base
- 10 large eggs
- ¼ cup milk (or almond milk) – optional
- ½ tsp salt
- ¼ tsp black pepper
Veggies (mix & match)
- ½ cup bell peppers, finely chopped
- ½ cup onions, finely diced
- 1 cup spinach (or broccoli), chopped
- ½ cup mushrooms or tomatoes
Optional Add-ins
- ½ cup shredded cheese (cheddar, mozzarella, feta, or Parmesan)
- ½ cup cooked turkey sausage, chicken, or beef
- ½ tsp garlic powder or Italian seasoning
👩🍳 Instructions
1️⃣ Preheat oven to 350°F (175°C).
Grease a 12-cup muffin tin or use silicone liners.
2️⃣ Prepare vegetables
Chop all veggies small. For softer texture, lightly sauté 3–4 minutes, then cool slightly.
3️⃣ Whisk eggs
In a bowl, whisk eggs, milk, salt, pepper, and seasonings until smooth.
4️⃣ Assemble
Divide veggies (and meat/cheese if using) evenly into muffin cups.
Pour egg mixture over, filling about ¾ full.
5️⃣ Bake
Bake 18–22 minutes until set in the center and lightly golden.
6️⃣ Cool
Let rest 5 minutes, then remove.
🥗 Nutrition (approx per muffin – veggie only)
- Calories: 80–100
- Protein: 6–7 g
- Fat: 5 g
- Carbs: 2–3 g
- Net carbs: ~1–2 g
(With cheese or meat: protein increases to ~8–10 g each)
❄ Storage & Meal Prep
- Fridge: up to 4–5 days
- Freezer: up to 2 months
- Reheat: microwave 20–30 sec or air-fry 3 minutes
🌿 Flavor Variations
Keto: eggs + spinach + cheese + turkey
Mediterranean: spinach, tomato, feta, oregano
Mexican: peppers, onion, jalapeño, cheddar
High-protein: double eggs whites + chicken + cottage cheese
