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Egg Cups - 9 Ways

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
Prep Time 7 minutes
Cook Time 15 minutes
Total Time 22 minutes
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.