Portable baked egg cups loaded with vegetables for easy meal prep
Veggie Egg Muffin Cups
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Servings
6
12 egg cups
Difficulty
Easy
Cost
Budget
$
Recipe at a Glance
These simple baked egg muffin cups are packed with bell peppers, spinach, tomatoes, and cheese. Make a batch on Sunday for grab-and-go protein-packed breakfasts all week.
Cuisine: American
Category: Breakfast
Difficulty: Easy
Cost: $
Dietary: Vegetarian, Gluten-Free, Low-Carb
Quick Summary
30 min total time|6 servings|Easy difficulty
These simple baked egg muffin cups are packed with bell peppers, spinach, tomatoes, and cheese. Make a batch on Sunday for grab-and-go protein-packed breakfasts all week.
AmericanVegetarianGluten-FreeLow-Carb
Sarah Chen
(Updated )
Egg muffin cups are the ultimate meal-prep breakfast. They take about 25 minutes from start to finish, require minimal ingredients, and reheat beautifully all week long.
This veggie-packed version is endlessly customizable — swap in whatever vegetables, cheeses, or proteins you have on hand. The base ratio of eggs to mix-ins stays the same, so feel free to get creative. They are naturally gluten-free and low-carb, making them a smart choice for anyone watching their macros without sacrificing flavor.
Ingredients
Instructions
- 1
Preheat oven to 375°F. Generously spray a 12-cup muffin tin with nonstick cooking spray.
- 2
Wilt the chopped spinach in a skillet over medium heat for 1 minute. Let cool slightly and squeeze out excess moisture.
- 3
Whisk eggs, milk, garlic powder, smoked paprika, salt, and pepper in a large bowl until well combined.
- 4
Divide the spinach, bell pepper, tomatoes, and red onion evenly among the 12 muffin cups.
- 5
Pour the egg mixture over the vegetables, filling each cup about three-quarters full. Top each with a pinch of shredded cheddar.
- 6
Bake for 18 to 20 minutes until the eggs are set and the tops are lightly golden. A toothpick inserted in the center should come out clean.
- 7
Let cool in the pan for 5 minutes before running a butter knife around the edges and removing the cups.
Serving Suggestions
Ways to Serve This Dish
Serve with classic coleslaw and cornbread on the side
Pair with fresh-cut fries or roasted potato wedges
Serve alongside fresh fruit and your favorite morning beverage
Pair with crispy bacon or sausage links for a hearty start
Substitutions
Cheddar cheeseFeta or goat cheese
Crumble on top for a tangier flavor.
SpinachKale or broccoli
Chop finely and pre-cook to soften before adding.
Whole milkUnsweetened almond milk
Works well for a dairy-lighter option alongside dairy-free cheese.
Tips & Storage
Pro Tips
Silicone muffin molds make removal even easier than metal tins.
Do not fill cups more than three-quarters full or they will overflow.
Add cooked crumbled sausage or bacon for extra protein.
These are great straight from the freezer to microwave for a quick breakfast.
Storage
Store in an airtight container in the refrigerator for up to 5 days. Freeze in a zip-top bag for up to 2 months.
Reheating
Microwave from the fridge for 30 to 45 seconds. From frozen, microwave for 60 to 90 seconds, flipping halfway.
Nutrition Facts
Per serving (2 egg cups) · 6 servings
Calories160
LowModerateHigh
A light, low-calorie option · based on a 2,000 cal daily diet
Protein12g
Carbohydrates3g
Fat11g
Fiber1g
Sugar1g
Sodium280mg
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Why did my egg cups stick to the pan?
- Make sure you use plenty of nonstick spray or butter to grease every cup thoroughly, including the top rim.
- Can I add meat to these?
- Yes, cooked and crumbled sausage, diced ham, or bacon bits work great. Add them with the vegetables.
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About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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