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