Egg Muffin Cups
These Egg Muffin Cups are fluffy, cheesy, protein-packed little bites baked right in a standard muffin tin. Loaded with colorful bell peppers, fresh spinach, savory sausage, and melted cheddar, they come together in just 30 minutes and are perfectly portioned for busy mornings, meal prep, or a crowd-pleasing brunch spread. Endlessly customizable and naturally low-carb, these are the kind of breakfast you'll want to make on repeat every single week.
Equipment
- 12-cup muffin tin Standard size
- Large mixing bowl
- Whisk
- Liquid measuring cup or ladle For pouring egg mixture into cups
- Cutting board and sharp knife
- Cooking spray or pastry brush For greasing the muffin tin
- Silicone muffin liners (optional) Recommended for easy release
- Oven mitts
- Wire cooling rack
Ingredients
- 12 large eggs
- ¼ cup whole milk 60ml; any milk of your choice works
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- ½ cup shredded cheddar cheese about 57g; plus extra for topping
- ½ cup bell peppers about 75g; any color, diced small
- ½ cup fresh baby spinach about 15g; roughly chopped
- ¼ cup red onion about 40g; diced small
- ½ cup cooked breakfast sausage or diced ham about 85g; sausage should be fully cooked and crumbled; ham cut into ¼-inch cubes
- cooking spray or softened butter for greasing the muffin tin
Instructions
- Preheat your oven to 350°F (175°C). Generously coat every cup of a 12-cup muffin tin — including the sides — with cooking spray, or line with silicone muffin liners for easiest release.
- Dice the bell peppers and red onion into small ¼-inch pieces, and roughly chop the baby spinach. Ensure sausage is fully cooked and crumbled (or ham is diced); set all fillings aside in a small bowl.
- Crack all 12 eggs into a large mixing bowl, add the milk, salt, black pepper, and garlic powder, then whisk vigorously for 60–90 seconds until fully blended, uniform in color, and slightly frothy.
- Add the diced bell peppers, chopped spinach, red onion, cooked sausage or ham, and ½ cup of shredded cheddar to the egg mixture, then stir gently until everything is evenly distributed.
- Give the mixture a final stir, then ladle or pour it into each prepared muffin cup, filling each one to about ¾ full. Sprinkle the reserved cheddar cheese on top of each cup.
- Place the muffin tin on the center rack and bake for 18–22 minutes, until the tops are set and a toothpick inserted in the center comes out clean. Do not open the oven before the 18-minute mark.
- Let the egg muffin cups cool in the tin for 5 minutes, then run a thin knife around each cup to loosen and lift them out. Serve immediately or cool fully before storing.
Notes
- Grease thoroughly: Coat the entire interior of each muffin cup — sides included — with cooking spray or butter to prevent sticking. Silicone liners are the most reliable option.
- Whisk well: Fully blending the eggs with the milk before adding fillings creates a smoother, fluffier texture in the finished cups.
- Use only pre-cooked proteins: Always use fully cooked sausage, crumbled bacon, or diced ham. Raw meat will not cook through during the 20-minute bake time.
- Fill cups ¾ full only: The eggs puff up during baking and will overflow if cups are overfilled. Leave headroom in each cup.
- Let them rest before removing: Allow cups to rest 5 minutes in the tin after baking so they firm up and release cleanly without tearing.
- Pat watery vegetables dry: Mushrooms, zucchini, and cherry tomatoes release excess moisture during baking. Sauté briefly or pat very dry before adding to avoid soggy cups.
- Cheese variations: Gruyère, feta, pepper jack, or goat cheese all work beautifully in place of cheddar for different flavor profiles.
- Refrigerator storage: Store cooled egg muffin cups in an airtight container in the fridge for up to 5 days. Reheat in the microwave for 30–45 seconds.
- Freezer storage: Freeze cooled cups on a baking sheet until solid, then transfer to a zip-top bag. Keeps for up to 3 months. Reheat from frozen in the microwave for 60–90 seconds, flipping halfway through.
- Customization: These cups work with virtually any filling combination — try Denver-style (ham, bell pepper, onion), Mediterranean (feta, spinach, sun-dried tomato), or Southwest (black beans, corn, jalapeño, pepper jack).
Nutrition
Serving: 1egg muffin cupCalories: 110kcalCarbohydrates: 2gProtein: 9gFat: 7gSaturated Fat: 2.5gPolyunsaturated Fat: 0.8gMonounsaturated Fat: 2.5gCholesterol: 190mgSodium: 220mgPotassium: 130mgFiber: 0.5gSugar: 1gVitamin A: 12IUVitamin C: 18mgCalcium: 8mgIron: 6mg
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