Easy Make Ahead Breakfast Egg Muffin Cups
Whip up these simple egg muffin cups for perfect breakfast meal prep. They are low carb, protein packed, and great for grab and go mornings.
- Prep Time: 10 min
- Cook Time: 20 min
- Total Time: 30 min
- Yield: 12 servings
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
- 12 large eggs
- 1/4 cup milk (any kind)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup chopped cooked meat (like ham or turkey bacon)
- 1 cup chopped vegetables (like spinach, bell peppers, or mushrooms)
- 1/2 cup shredded cheese (cheddar or Monterey Jack)
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin or use silicone liners.
- In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined and slightly frothy.
- Distribute the cooked meat and chopped vegetables evenly among the prepared muffin cups.
- Pour the egg mixture over the fillings in each cup, filling them about three-quarters full.
- Sprinkle the shredded cheese over the top of each cup.
- Bake for 15 to 20 minutes, or until the eggs are set and lightly golden brown.
- Let the egg muffin cups cool in the tin for a few minutes before carefully removing them.
- For meal prep, cool completely, then store in an airtight container in the refrigerator for up to four days.
- To freeze, place cooled cups on a baking sheet to flash freeze, then transfer to a freezer-safe bag for up to two months. Reheat from frozen in the microwave for 60 to 90 seconds.
Notes
- Feel free to customize your keto egg bites with different cheeses or herbs.
- For a smoother texture, you can lightly spray the muffin tin cups with non-stick spray before adding ingredients.
- These muffin tin eggs reheat well in a toaster oven for a crispier edge.
Nutrition
- Serving Size: 1 cup
- Calories: 95
- Sugar: 1
- Sodium: 250
- Fat: 6
- Saturated Fat: 3
- Unsaturated Fat: 3
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0
- Protein: 8
- Cholesterol: 150
