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Healthy Egg Muffin Cups Easy Recipe

These healthy egg muffin cups are so easy to make. They are a great way to make an entire weeks’ worth of breakfast bites for on-the-go mornings. Or just make a bunch of healthy snacks for kids or breakfast for the whole family on a lazy weekend morning.

These spinach egg muffins are the perfect breakfast egg muffins for a quick healthy meal.

Healthy and Delicious Breakfast Option

Looking for a healthy and delicious breakfast option that is easy to make and perfect for on-the-go mornings? Look no further than healthy egg muffin cups!

These tasty little cups are packed with protein and veggies, making them a nutritious and filling breakfast choice. Plus, they can be customized to your liking with a variety of different ingredients, so you never get bored.

Healthy Egg Muffin Cups Easy Recipe

Meal Prepping Breakfast

Starting your day off with a protein packed, healthy breakfast is so much easier when you have something already made ahead of time.

Whether you are meal prepping for the week or just looking for a quick and easy breakfast option, healthy egg muffin cups are the way to go.

Delicious Eggs Breakfast Option

Ingredients in the Healthy Egg Muffin Cups

These muffin bites are so flavorful with just a few simple ingredients.

  • Eggs
  • Onions. Here you can use yellow onion, red onion, or sweet Vidalia onion, or any type you wish.
  • Bell Pepper. Today, we used an orange sweet pepper. However, any bell pepper you like the taste of works. Just dice ahead of time.
  • Spinach. Both fresh and frozen will work. We find that fresh is easiest. To be honest, we don’t even chop it. Just place in the muffin tin.
  • Bean Sprouts. Because we had them on hand.
  • Shredded Cheese. Today, we used cheddar cheese.
  • Heavy Cream. Optional. We like to use this because it adds more protein, flavor, and nutrients to the eggs.
  • Garlic Powder
  • Salt
  • Black Pepper

Breakfast Recipe Variations

There are so many ways you can switch up this protein packed recipe based on what you have on hand and your personal preferences. 

Here are some ingredient ideas for make-ahead egg bites:

  • Make this with just Egg Whites if you prefer
  • Diced Ham or Bacon
  • Spinach or Kale
  • Bell Peppers
  • Onions
  • Shredded Cheese, cheddar, pepper jack, feta, parmesan, Colby jack, or swiss work well
  • Tomatoes
  • Sausage, cooked and crumbled
  • Herbs, such as parsley or chives
  • Mushrooms
  • Hot Sauce
  • Salsa
Healthy egg bites

How to Make Spinach, Egg, and Cheese Egg Bites?

This recipe is so simple, and it comes together quickly. No pre-cooking anything. Just stuff the muffin cups with the ingredients and bake.

We sprayed each cup in the muffin tin with cooking oil to make sure that the egg bites didn’t stick. Our muffin pan makes 12 at a time.

Add the diced onions, diced bell peppers, spinach leaves, bean sprouts, and shredded cheese to the muffin cups.

In a separate bowl, whisk the eggs with the heavy cream, garlic powder, salt, and black pepper.

Pour over the top of the ingredients in each muffin cup.

Bake in a preheated oven at 350 degrees Fahrenheit for 15-20 minutes.

Enjoy right away or store in the refrigerator up to one week in an airtight container.

Spinach Egg and Cheese Egg Bites

How Do you know When the Egg Muffins are Done Baking?

When the eggs are no longer jiggle. This is also referred to as being set. It will take only about 15 minutes to bake.

Why are My Egg Bites Spongy?

If you are using all egg whites this can happen due to the lack of fat. When using both the egg yolk and egg white, there is a better mix of fat.

Additionally, if your other ingredients are wet, this can add too much moisture and cause a spongy texture. That is why we chose not to sauté out onions, peppers, and spinach ahead of time.

On the go egg muffins

Storing, Freezing, and Reheating Healthy Egg Bites

As soon as they have cooled to room temperature. Get in a storage container and refrigerator for food safety. Store in an airtight container in the refrigerator, and they will last up to seven days.

The fastest way to reheat, take out the number of egg bites that you plan on having. Place on a microwave safe plate or bowl. Heat for 25-35 seconds in a microwave.

Freezing Muffin Cups

You can freeze them but note that they will be a bit soggy when reheated after they have been frozen. However, if this is not an issue for you. Here is how you do it.

Once baked, cool completely and either wrap in freezer paper or place a couple at a time in small freezer safe freezer bags of air tight containers. This way, you can just remove a few at a time to eat as needed.

They will stay fresh in the freezer up to 4 months.

Easy meal Prep Breakfast Bites

How do you keep egg cups from sticking to muffin tins?

Prefer to Bake Your Eggs in Paper Muffin Cups? You can place the paper cupcake liners in the muffin tins for easy clean up. However, the paper liners tend to stick to the eggs. Therefore, use the silicone liners as they are less likely to stick. Another option is to spray the muffin containers you choose with a spray oil.  

Why are My Eggs Flat After Baking?

When baking eggs, they puff up nicely and as they cool, they will start to deflate. This is completely normal as there is not enough structure for them to stay puffed up.

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Healthy Egg Muffin Cups Easy Recipe

These healthy egg muffin cups are so easy to make. They are a great way to make an entire weeks’ worth of breakfast bites for on-the-go mornings. Or just make a bunch of healthy snacks for kids or breakfast for the whole family on a lazy weekend morning.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: 30 minute meal, easy meals, healthy recipe, make ahead
Servings: 12 egg bites
Calories: 129kcal

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Ingredients

  • 10 Large Eggs about 1 ½ Cups
  • ½ Cup Heavy Cream optional
  • 1 ½ Cups Spinach rough cut if you like
  • ½ Cup Onions diced
  • ½ Cup Bell Pepper diced
  • ½ Cup Bean Sprouts optional
  • ¾ Cup Cheese shredded
  • ½ Teaspoon Garlic Powder
  • ¼ Teaspoon Black Pepper
  • ¼ Teaspoon Salt

Instructions

  • We sprayed each cup in the muffin tin with cooking oil to make sure that the egg bites didn’t stick. Our muffin pan makes 12 at a time.
  • Add the diced onions, diced bell peppers, spinach leaves, bean sprouts, and shredded cheese to the muffin cups.
  • In a separate bowl, whisk the eggs with the heavy cream, garlic powder, salt, and black pepper.
  • Pour over the top of the ingredients in each muffin cup.
  • Bake in a preheated oven at 350 degrees Fahrenheit for 15-20 minutes. You can tell when they are done when the eggs are set, or no longer jiggly.
  • Enjoy right away or store in the refrigerator up to one week in an airtight container.

Your Own Private Notes

Notes

Storing, Freezing, and Reheating Healthy Egg Bites

As soon as they have cooled to room temperature. Get in a storage container and refrigerator for food safety. Store in an airtight container in the refrigerator, and they will last up to seven days.
The fastest way to reheat, take out the number of egg bites that you plan on having. Place on a microwave safe plate or bowl. Heat for 25-35 seconds in a microwave.

Freezing Muffin Cups

You can freeze them but note that they will be a bit soggy when reheated after they have been frozen. However, if this is not an issue for you. Here is how you do it.
Once baked, cool completely and either wrap in freezer paper or place a couple at a time in small freezer safe freezer bags of air tight containers. This way, you can just remove a few at a time to eat as needed.
They will stay fresh in the freezer up to 4 months.

Nutrition

Calories: 129kcal | Carbohydrates: 2g | Protein: 8g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 173mg | Sodium: 160mg | Potassium: 125mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 989IU | Vitamin C: 10mg | Calcium: 86mg | Iron: 1mg

AboutVictoria

You can find Victoria crocheting, quilting, and creating recipes. She has worked in restaurants for many years. Her many crochet patterns and quilt patterns are enjoyed by many. In her professional career, she has worked in management in a wide variety of businesses including higher education as a dean of a division. All the while attending college part-time to achieve her doctorate in higher education with an emphasis in e-learning.

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