100-Calorie Egg Muffin Cups are more than just a convenient breakfast, they’re a reminder of crisp fall mornings in my grandmother’s kitchen. I still remember the aroma of sautéed peppers and herbs, mixing with the warmth of the oven. Back then, we didn’t count calories, but we always cooked with balance and joy. Now, as someone who’s spent over twenty years cooking across cultures, I find myself returning to simple, nourishing recipes like these, ones that bring both health and comfort in every bite.
These egg muffin cups have become a reader favorite because they’re quick, freezer-friendly, endlessly customizable, and packed with protein, all for just around 100 calories each. Whether you’re meal-prepping for the week or feeding a crowd, this recipe keeps things flavorful without overcomplicating your morning. With cozy seasonal options like spinach, mushrooms, or even pumpkin, it’s perfect for fall, and a staple you’ll want all year long.
In this post, we’ll walk through every step, from ingredients to smart storage tips, with plenty of warm, helpful advice along the way. You’ll also find ideas for gluten-free versions, creative mix-ins, and a few internal links to other easy, nourishing breakfasts, like these Wholesome Banana Bread Baked Oats or a low-carb Cloud Bread Breakfast Sandwich.
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100 Calorie Egg Muffin Cups
- Total Time: 35 minutes
- Yield: 12 egg muffins
Description
These 100-Calorie Egg Muffin Cups are a quick, healthy, and freezer-friendly breakfast. Packed with veggies and protein, they’re customizable and perfect for meal prep.
Ingredients
- 8 large eggs
- ¼ cup milk of choice
- ½ cup diced bell pepper
- ½ cup finely chopped spinach
- ¼ cup diced onion
- ½ cup shredded cheese (cheddar or mozzarella)
- Salt and pepper to taste
- 1 teaspoon garlic powder
- Optional: chopped turkey or chicken sausage for extra protein
Instructions
- Preheat oven to 375°F (190°C) and lightly grease a 12-cup muffin tin or use silicone liners.
- In a large bowl, whisk the eggs with milk, garlic powder, salt, and pepper until combined.
- Stir in bell pepper, spinach, onion, cheese, and optional sausage. Mix gently.
- Divide the mixture evenly into each muffin cup, filling about ¾ full.
- Bake for 20–25 minutes, until tops are puffed and a toothpick comes out clean.
- Let cool in the pan for 5–10 minutes before removing. Serve warm or store for later.
Notes
Cool completely before storing to prevent sogginess. These are great for freezing—wrap and store in a bag, then microwave for a quick breakfast on busy mornings.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
Ingredients List: Simple, Clean, Nourishing
These 100-Calorie Egg Muffin Cups rely on real, everyday ingredients, nothing complicated, nothing expensive. The best part? You likely have everything in your fridge already.
Here’s what you’ll need:
- 8 large eggs
- ¼ cup milk of choice
- ½ cup diced bell pepper
- ½ cup finely chopped spinach
- ¼ cup diced onion
- ½ cup shredded cheese (cheddar or mozzarella work great)
- Salt and pepper to taste
- 1 teaspoon garlic powder
- Optional: chopped turkey or chicken sausage for extra protein
You can swap ingredients based on what you have, zucchini, mushrooms, or even leftover roasted veggies work beautifully. For fall, try a pinch of nutmeg with sweet potatoes or pumpkin puree for a seasonal twist. Pair with this Pumpkin Hummus for a fall-inspired snack combo.
Step-by-Step Instructions: From Mixing to Muffin Tin
Making these egg muffin cups is as simple as whisk, fill, and bake. Even beginner cooks will feel confident here.
1. Preheat & Prep:
Set your oven to 375°F (190°C). Grease a 12-cup muffin tin lightly with oil or non-stick spray. You can also use silicone liners for easier cleanup.
2. Whisk the Eggs:
In a large bowl, whisk the eggs with milk, salt, pepper, and garlic powder until fully combined.
3. Add the Veggies & Cheese:
Stir in the chopped bell pepper, spinach, onion, cheese, and any other mix-ins you love. Fold gently until evenly combined.
4. Fill the Muffin Tin:
Pour the egg mixture evenly into each muffin cup, filling them about ¾ of the way.
5. Bake:
Bake for 20–25 minutes or until the tops are puffed and golden. A toothpick inserted in the center should come out clean.
6. Cool & Serve:
Let the muffins cool in the pan for 5–10 minutes before gently removing. They will deflate slightly, totally normal!
Looking for more easy savory ideas? These Fluffy Cottage Cheese Cloud Breads make a perfect light breakfast side.
Tips for Success: Perfect Every Time
These egg muffin cups are forgiving, but a few small tips can make your batch just right:
- Don’t overbake. Remove them as soon as the centers are set to avoid rubbery texture.
- Use fresh veggies. Avoid frozen ones unless thawed and drained. Excess moisture affects texture.
- Line your pan. If you skip liners, make sure to spray the pan generously. Eggs love to stick.
- Cool completely before storing. This prevents condensation and sogginess.
Want to spice it up? A dash of smoked paprika or cumin can give your muffins bold flavor without calories.
Recipe Variations: Gluten-Free, Dairy-Free, & More
One of the best things about these 100-Calorie Egg Muffin Cups is how adaptable they are. Whether you’re following a gluten-free plan or avoiding dairy, they’re easy to tailor:
Gluten-Free Option:
These muffins are naturally gluten-free, no adjustments needed. Just double-check any sausage or cheese mix-ins if you’re sensitive.
Dairy-Free Version:
Skip the cheese or sub with your favorite plant-based alternative. Add nutritional yeast for a cheesy flavor boost.
Meat-Lovers:
Add crumbled cooked chicken sausage or chopped turkey bacon for extra flavor and protein.
Vegetarian Favorites:
Try combos like spinach + feta, mushroom + thyme, or sun-dried tomato + basil.
Looking for a sweet seasonal bake too? Pair your savory egg cups with these Healthy Pumpkin Oatmeal Bars or Apple Cinnamon Bread for a perfect brunch spread.
Storage & Meal Prep: Make Ahead & Freeze Friendly
These 100-Calorie Egg Muffin Cups were made for meal prepping. They keep beautifully and reheat in seconds.
In the fridge:
Store cooled muffins in an airtight container for up to 4 days. Reheat in the microwave for 30–45 seconds.
In the freezer:
Wrap each muffin in parchment paper, then store in a freezer-safe bag for up to 2 months. Defrost overnight in the fridge or reheat directly in the microwave.
Best Freezer Tip:
Flash freeze the muffins on a tray first, then transfer them to a bag. This keeps them from sticking together.
Pair with your favorite morning coffee or one of these Breakfast Sausage Seasoning patties for a complete meal.
FAQs About 100-Calorie Egg Muffin Cups
Can I make these egg muffin cups without cheese?
Yes! You can skip the cheese or use a dairy-free option. Add herbs or nutritional yeast for extra flavor.
How do I keep egg muffins from sticking to the pan?
Use silicone muffin liners or generously spray your tin with non-stick spray to prevent sticking.
Are egg muffin cups healthy for weight loss?
Absolutely. They’re high in protein, low in carbs, and only around 100 calories each, making them ideal for weight management.
Can I double the recipe for batch cooking?
Yes, you can easily double or triple this recipe. Just use multiple pans or bake in batches.
Conclusion: A Morning Favorite You’ll Keep Coming Back To
These 100-Calorie Egg Muffin Cups are everything a great breakfast should be: healthy, easy, and full of flavor. Whether you’re meal prepping or just need something quick before work, they offer a nourishing start without the fuss. With flexible fillings and seasonal ingredients, this is a recipe you’ll never get bored of.
If you enjoyed this recipe, don’t miss out on our cozy Apple Pumpkin Streusel Muffins or gluten-free Healthy Pumpkin Donut Holes to complete your breakfast rotation.