Maya Chen
Meal-prep friendly egg muffins loaded with colorful veggies—protein-packed, portable, and ready in 30 minutes for breakfast or snacks!
Recipe Snapshot
- 🍽️ Makes: 12 egg cups
- ⏱️ Prep Time: 10 minutes
- 🍳 Cook Time: 20 minutes
- 💰 Cost Estimate: $0.80 per egg cup
Clever Tip:
Line muffin tin with parchment cups or spray well for easy release and cleanup!
Why You’ll Love This Recipe
- Fast, protein-packed breakfast or snack
- Customizable with any veggie or cheese
- Portable and perfect for meal prep
- Low-carb, gluten-free, and kid friendly
- Make once, enjoy all week!
Ingredient Notes
- Eggs: The base—use large eggs for fluffiness
- Milk: Adds moisture and lightness
- Fresh veggies: Bell pepper, spinach, tomato, or broccoli are great—finely chopped
- Cheese: Shredded cheddar, mozzarella, feta, or goat cheese
- Herbs & spices: Salt, pepper, and parsley for extra flavor
- Optional: Cooked bacon, sausage, or mushrooms for added protein
Ingredients
- ▢ 10 large eggs
- ▢ 1/3 cup milk (any kind)
- ▢ 1 cup mixed veggies, finely chopped
- ▢ 1/2 cup shredded cheese
- ▢ 1/4 cup chopped fresh parsley
- ▢ 1/2 tsp salt
- ▢ 1/4 tsp black pepper
- ▢ Optional: cooked bacon/ham/sausage, mushrooms
Step-by-Step Instructions
- Preheat oven to 375°F (190°C). Spray or line a 12-cup muffin tin.
- In a large bowl, whisk eggs, milk, salt, and pepper until well blended.
- Stir in chopped veggies, cheese, parsley, and any optional add-ins.
- Divide mixture evenly among muffin cups (fill 3/4 full).
- Bake for 18–22 minutes, until egg cups are puffed and set.
- Cool 5 min, then run a knife around edges to release. Serve warm or cool, then store in fridge.
Helpful Tips
- Chop veggies small for even cooking and texture
- Let cool before storing—prevents soggy egg cups
- Add a little hot sauce or pesto for extra flavor
Expert Tips for the Best Results
- Use parchment liners for easy clean-up and release
- For extra fluffiness, beat eggs well and don’t over bake
- Swap in any leftovers—cheese, herbs, or roasted veggies work great!
Meal Prep & Freezing Tips
- Prep Ahead: Bake, cool, and refrigerate up to 5 days for a grab-and-go breakfast
- Storage: Airtight containers keep egg cups fresh and moist
- Freezing: Freeze in containers for up to 2 months; reheat gently in microwave
Frequently Asked Questions
- Can I make dairy-free? Use plant milk and skip cheese or add dairy-free cheese
- Are these freezer-friendly? Absolutely—cool completely, then freeze for later
- Best veggies? Spinach, tomatoes, broccoli, bell peppers, mushrooms—all work!
- How do I reheat? Microwave 30–60 seconds or use toaster oven for best texture
Conclusion
Muffin Tin Veggie & Egg Cups make breakfast and snacks easy, nutritious, and delicious—customize, prep, and grab all week long!
Muffin Tin Veggie & Egg Cup
The ultimate make-ahead breakfast—protein-packed, portable, and perfect for the freezer.
Ingredients
*Ingredient costs are estimated based on bulk purchasing and typical grocery prices.
- 10 large eggs
- 1/3 cup milk any kind
- 1 cup mixed veggies finely chopped
- 1/2 cup shredded cheese
- 1/4 cup chopped fresh parsley
- 1/2 tsp salt
- 1/4 tsp black pepper
Optional:
- cooked bacon/ham/sausage/mushrooms
Instructions
- Preheat & Prep: Preheat your oven to 375°F (190°C). Lightly grease a standard 12-cup muffin tin (or use silicone liners for easy release).
- Whisk Eggs: In a large bowl, whisk the 12 eggs together with the milk/water, garlic powder, salt, and pepper until the mixture is uniform and slightly frothy.
- Fill Muffin Tin: Evenly divide the chopped spinach and diced onion (if using) among the 12 muffin cups. Sprinkle a small amount of the shredded cheese over the vegetables in each cup.
- Pour & Top: Carefully pour the whisked egg mixture over the fillings in each cup, filling them about ¾ full. Top the egg mixture with the remaining shredded cheese.
- Bake: Bake for 18 to 22 minutes, or until the egg cups are set in the center and lightly golden.
- Cool & Serve: Let the egg cups cool in the muffin tin for 5 minutes before removing them. Serve immediately, or proceed to meal prep notes below.
Notes
Clever Tip
Use silicone muffin liners! They make cleanup effortless and ensure the egg cups pop out easily every time, even when frozen.Meal Prep Notes (Freezing & Reheating)
- Freezing: Ensure the egg cups are completely cooled. Place them on a baking sheet and freeze for 1 hour. Transfer the frozen cups to a large freezer bag or airtight container. They keep well for up to 2 months.
- Reheating (Microwave): Reheat 2 cups on a plate for 45–60 seconds, or until warmed through.
- Reheating (Oven/Toaster Oven): Reheat in a preheated oven at 350°F (175°C) for 5–8 minutes for a crispier exterior.
