Egg Muffin Cups: The Perfect Grab-and-Go Breakfast

Egg Muffin Cups: The Perfect Grab-and-Go Breakfast


If your mornings are anything like mine, they’re usually a whirlwind of coffee, chaos, and trying to get out the door on time. That’s where Egg Muffin Cups—aka mini frittatas—come in. These little protein-packed beauties are the kind of meal prep hack that makes you wonder why you didn’t start making them sooner.

Not only are they easy to customize with your favorite veggies, meats, and cheese, but they also store beautifully in the fridge or freezer. That means one quick bake on Sunday, and you’ve got breakfast handled for the whole week.

Ingredients (makes 12 muffins)

  1. 10 large eggs
  2. 1 cup fresh spinach, chopped
  3. 1 cup bell peppers, diced (any color)
  4. 1 cup mushrooms, diced
  5. ½ cup cooked turkey sausage or bacon bits
  6. 1 cup shredded cheese (cheddar, mozzarella, or your favorite)
  7. ½ tsp salt
  8. ¼ tsp black pepper
  9. Optional: ½ tsp garlic powder or Italian seasoning for extra flavor

Instructions

  1. Preheat Oven – Set oven to 350°F (175°C). Lightly grease a 12-cup muffin tin or line with silicone muffin liners.
  2. Prep the Veggies – Sauté the mushrooms, peppers, and spinach in a skillet for 3–4 minutes. This step brings out their flavor and helps prevent watery muffins.
  3. Whisk It Up – In a large bowl, whisk together the eggs, salt, pepper, and seasonings until smooth.
  4. Assemble – Divide the veggies and sausage evenly into the muffin cups. Pour the egg mixture over top, filling each cup about ¾ full. Sprinkle with cheese.
  5. Bake – Slide into the oven and bake for 18–22 minutes, until the eggs are set in the middle and lightly golden on top.
  6. Cool & Store – Let them cool for a few minutes before removing from the tin. Store in the fridge for up to 5 days or freeze for 2 months. To reheat, just pop one in the microwave for 30–60 seconds.

Why They Work

✔️ High-protein & filling – A great way to fuel your morning without the mid-day crash.

✔️ Customizable – Swap in broccoli, zucchini, ham, or even a little hot sauce if you like it spicy.

✔️ Meal-prep friendly – Bake once, enjoy all week.

Final Thoughts

These Egg Muffin Cups are proof that breakfast doesn’t have to be complicated. They’re simple, nutritious, and endlessly versatile—whether you’re feeding yourself, a family, or need a quick bite between errands.

✨ Pro tip: Double the recipe and keep a batch in the freezer. Future-you will be very grateful on those extra-busy mornings.


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