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Easy Make Ahead Breakfast: Protein-Packed Egg Muffin Cups

Three savory Egg Muffin Cups topped with melted cheese and crispy bacon bits on a white plate.
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Make these simple egg muffin cups for a perfect grab and go breakfast meal prep solution. They are low carb and great for busy mornings.

Ingredients

Scale
  • 12 large eggs
  • 1/4 cup milk (any kind)
  • 1/2 cup cooked, crumbled bacon or diced ham
  • 1/2 cup chopped spinach
  • 1/4 cup shredded cheddar cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. Preheat your oven to 375°F (190°C). Lightly grease a 12-cup standard muffin tin.
  2. In a large bowl, whisk the eggs and milk together until well combined.
  3. Stir in the salt and pepper.
  4. Distribute the bacon (or ham), spinach, and cheese evenly among the prepared muffin cups.
  5. Pour the egg mixture over the fillings in each cup, filling them about three-quarters full.
  6. Bake for 15 to 18 minutes, or until the eggs are set and lightly golden.
  7. Let the egg muffin cups cool in the tin for 5 minutes before removing them.
  8. For meal prep, cool completely, then store in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months. Reheat in the microwave for 30-60 seconds.

Notes

  • For a keto egg bites variation, substitute the milk with heavy cream and use only low-carb vegetables like mushrooms or bell peppers.
  • These are excellent for kid-friendly breakfasts; you can use cookie cutters to make fun shapes out of leftover cooked ham before adding them to the cups.
  • If freezing, place parchment paper between layers to prevent sticking when reheating later.

Nutrition

Find it online: https://spoonswirl.com/egg-muffin-cups-for-meal-prep/