Egg Cups

These Egg Cups are easy to make with scrambled eggs, protein and vegetables and the perfect healthy low carb breakfast for on the go. They’re simple to customize and you can make them ahead of time to enjoy throughout the week. Naturally gluten-free, Whole30, paleo, keto, dairy-free and vegetarian.

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Updated December 2020

Easy Egg Cup Recipe

Looking for an easy and healthy breakfast for busy mornings? These Egg Cups are so simple to make with scrambled eggs plus salt and pepper. They’re completely customizable and perfect for using up any leftover protein or vegetables you already have in your kitchen.

They’re sort of like mini frittata muffins that you can pack in your lunch box and the best part is that you can make them ahead of time on your Sunday or Monday meal prep day. Simply heat one or two up in the morning and you’ve got a healthy and protein packed breakfast that will fit into your healthy eating goals for the new year!

Depending on what toppings you add, these breakfast egg cups are completely gluten-free, grain-free, keto-friendly, Whole30 compliant, paleo and vegetarian.

Ingredients you need:

Healthy egg muffin cups only require three ingredients plus any add-ins of your choice. With a batch of these easy egg cups, there’s no excuse to skip having this easy breakfast when you’re on the run each morning.

• Eggs – we used 10 Whole Eggs for our recipes but you can also swap in some egg whites
• Salt
• Black pepper

Toppings:

• bacon: cooked and crumbled (be sure to use a Whole30 compliant brand – we like Applegate or Trader Joe’s ) (leave out for vegetarian)
• your favorite vegetables – perfect for using up leftovers in your fridge:
  • bell peppers – red peppers or green peppers
  • broccoli
  • cabbage
  • kale
  • mushrooms – button or cremini
  • spinach
  • tomatoes – cherry tomatoes or sun-dried tomatoes
• cheese: cheddar cheese, mozzarella or parmesan (leave out for Whole30 and paleo)
• chopped cooked chicken OR turkey (leave out for vegetarian)
• sausage: be sure to use a compliant brand – we like Applegate or Trader Joe’s ) (leave out for vegetarian)

Favorite Seasonings

• garlic powder
• Italian seasoning
• onion powder
• red pepper flakes
• paprika

Herbs

• dried thyme
• green onions
• parsley

How to make Egg Cups:

1. PREHEAT OVEN: Preheat the oven to 350F. Grease or line your muffin pan with silicone liners for easy removal.
2. WHISK the base ingredients together in a large 4-cup measuring cup or a mixing bowl. From here, you can add 1 teaspoon garlic powder or any other seasonings you like.
3. CHOP up your favorite combo of vegetables and proteins and mix until combined.
4. DIVIDE evenly among muffin tin (about 1/2 – 2/3 cups full) and sprinkle with any additional toppings.
5. BAKE for 12-15 minutes, or until set.

Variations

1. Chop up your favorite vegetables like broccoli to make broccoli breakfast egg muffins
2. Chop up some cooked or leftover ham to make egg cups with ham
3. Crumble in some cooked and chopped bacon for egg cups with bacon

Helpful tips for making healthy breakfast muffins

• Grease or line your muffin pan with silicone liners for easy removal and they are guaranteed to pop out easily without sticking. If you don’t have silicone liners, it’s helpful if you grease the muffin tins with a non-stick cooking spray.
• Fill each muffin cup about 1/2 – 2/3 full
• Use your favorite combo of vegetables or protein – be sure to chop them up into bite-sized pieces
• Since ham and sausage can tend to have a lot of fillers and extras, be sure to use a WHOLE30 compliant brand with no added sugar or nitrates (Whole Foods or Trader Joe’s has a few great ones)
• Season with your favorite spices and herbs

Storage and Reheating Tips

• How to store egg muffin cups: Store these egg cups in an resealable airtight container in the fridge for up to 4 days.
• How to Freeze: Wrap the egg cups individually and freeze in a Stasher bag OR resealable ziplock bag for up to 3 months
• Reheat: To reheat these healthy egg cups, microwave on high for 20-40 seconds or until the center is warmed through.

More Whole30 breakfast recipes you will love:

Egg Roll in a Bowl

Avocado Egg Cups

Egg Waffles

5 from 8 votes

Print

Egg Cups - 9 Ways

Prep Time

7 mins

Cook Time

15 mins

Total Time

22 mins

 

These Egg Cups are easy to make with scrambled eggs, protein and vegetables and the perfect healthy low carb breakfast for on the go. They're simple to customize and you can make them ahead of time to enjoy throughout the week. Naturally gluten-free, Whole30, paleo, keto, dairy-free and vegetarian.

Course: Breakfast

Cuisine: American

Keyword: breakfast, breakfast egg cups, eggs, whole30

Servings: 12 (a batch of 12 for each flavor)

Calories: 137 kcal

Author: Kelly

Ingredients

BASE RECIPE FOR EGG CUPS - START WITH THIS BASE FOR ALL FLAVORS FIRST:

• 10 large eggs
• 1 - 1 1/2 teaspoons sea salt or to taste
• 1/4 - 1/2 teaspoon black pepper or to taste

Broccoli:

• 1/2 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1 1/2 cups broccoli , steamed and chopped (or frozen and thawed)

Chili Chicken:

• 1/2 teaspoon garlic powder
• 1/3 cup Chili Sauce , Whole30 compliant - Tabasco / Tessamae's
• 1/3 cup chopped green onions
• 1 cup chopped cooked chicken

Ham:

• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried mustard or Dijon Mustard , optional
• 3/4 cup chopped Whole30 compliant ham , Pederson's or Wegman's uncured no sugar

Cabbage and Turkey:

• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/3 cup finely chopped cabbage
• 1/4 cup diced red peppers
• 1/3 cup chopped cooked turkey breast

Jalapeño and Chicken:

• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 2 tablespoons Whole30 compliant ranch dressing , Tessamae's
• 3-4 jalapeño peppers de-seeded and chopped , plus round slices for topping (if desired)
• 1/3 cup chopped cooked chicken breast

Mushroom, Spinach and Bacon

• 1/2 tsp smoked paprika
• 1/4 tsp chili powder , optional or to taste
• 1 cup chopped mushrooms , white button or cremini
• 1/2 cup diced green bell peppers
• 1 cup chopped spinach
• 1/4 cup crumbled and cooked Whole30 compliant bacon , Whole Foods

Spinach and Sausage :

• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 2 cups chopped spinach
• 1/4 cup diced cooked Whole 30 compliant sausage , Applegate, Pederson's, Aidell's Trader Joe's (optional)

Sun-Dried Tomato and Kale:

• 1/3 - 1/2 cup sun dried tomatoes soaked in very warm water until tender and chopped , discard soaking water
• 3/4 cup chopped kale
• 1/4 cup loosely packed chopped fresh basil

Tomato and Spinach

• 1/2 teaspoon garlic powder
• 3/4 teaspoon Italian seasoning
• 1 cup diced ripe tomatoes
• 1 cup chopped spinach

Instructions

1. Instructions

START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:

1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
3. (SEE BELOW TO ADJUST FOR DIFFERENT FLAVORS OR LEAVE AS IS FOR PLAIN)
4. Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.

Broccoli:

1. Whisk in garlic powder and thyme until combined. Stir in broccoli. Divide evenly into muffin tins filling each about 2/3 full.
2. Bake in preheated oven for 12-15 minutes, or until set.

Chili Chicken

1. Whisk in garlic powder and chili sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
2. Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-16 minutes, or until set. Serve with a drizzle of chili sauce if desired.

Ham:

1. Whisk in garlic powder and onion powder until combined. Stir in ham. Divide evenly into muffin cups filling each about 2/3 full.
2. Top with more ham if desired. Bake in preheated oven for 12-15 minutes, or until set.

Cabbage and Turkey:

1. Whisk in garlic powder and onion powder. Stir in cabbage and turkey. Divide evenly into muffin cups filling each about 2/3 full.
2. Bake in preheated oven for 12-15 minutes, or until set.

Jalapeño and Chicken:

1. Whisk in garlic powder, onion powder, and Whole30 ranch cressing until combined. Stir in chopped jalapeño and chicken. Divide evenly into muffin cups filling each about 2/3 full.
2. Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-17 minutes, or until set.

Mushroom, Spinach and Bacon:

1. Whisk in chili powder and paprika until combined. Stir in mushrooms, spinach and bacon. Divide evenly into muffin cups filling each about 2/3 full.
2. Bake in preheated oven for 12-16 minutes, or until set.

Spinach and Sausage

1. Whisk in garlic powder and basil until combined. Stir in spinach and sausage. Divide evenly into muffin cups filling each about 2/3 full.
2. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato and Kale

1. Stir in sun-dried tomatoes, kale, and basil. Divide evenly into muffin cups filling each about 2/3 full.
2. Bake in preheated oven for 12-16 minutes, or until set.

Tomato and Spinach

1. Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes and spinach. Divide evenly into muffin cups filling each about 2/3 full.
2. Bake in preheated oven for 12-16 minutes, or until set.

Recipe Video

Nutrition Facts

Egg Cups - 9 Ways

Amount Per Serving (1 (1 egg cup base recipe))

Calories 137 Calories from Fat 78

% Daily Value*

Fat 8.7g13%

Carbohydrates 1g0%

Protein 6g12%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.