These Healthy Egg Muffin Cups are an easy, healthy, and delicious breakfast you can make once and enjoy throughout the week to make your busy mornings easier. Perfect for back to school meal prep and a good breakfast on the go!
During the week, my free time is very, very limited. Especially since I have 4 kids that need my attention.
I’ve found the absolute best way to combat feeling overwhelmed (or like a failure – let’s be real here) with staying on top of eating well and staying healthy is to plan my meals ahead of time. Meal prep when you have the time so you don’t go crazy when you don’t have the time. Sounds simple enough to me!
A super easy meal to prep ahead is breakfasts. Not only are they delicious to grab and go, but they’re also incredibly easy and last all week in the fridge. So much better than a bowl of a high sugar cereal that will leave you feeling drained and tired in an hour. Let’s be honest – no one needs marshmallows in their breakfasts.
These healthy egg muffin cups are a great on-the-go option for busy families because they’re super yummy, easy to make ahead, and packed full of yumminess.
HOW TO MAKE HEALTHY EGG MUFFINS
These egg muffin cups are a healthy breakfast to enjoy each day as part of a stress-free morning. They also make a great snack! Each egg muffin contains just 103 calories, 7 grams of protein, 3 grams of fat, and about 3 grams of fiber. Plus, the combination of quinoa, broccoli, eggs, egg whites, and cheese all provide protein, which is great to have in the morning.
Compare all that to a high carb, high sugar, highly processed breakfast (I’m looking at you, frosted cereals, pop tarts, pastries, and more!) and you’ve got a great make-ahead meal here for busy families.
Now that you know how amazing they are, let’s see how to make egg muffins:
- Start by cooking quinoa;
- Then combine the eggs and egg whites in a mixing bowl;
- Whisk the eggs then add cheese, quinoa, broccoli, green onions, garlic powder, salt, and pepper and mix;
- Transfer the egg mixture to muffin tin;
- Top with extra cheddar cheese if you want;
- Cook.
How long to cook egg muffins
The egg cups should stay in the oven for approximately 20-25 minutes or until cooked through.
How to make egg muffins without cheese
Looking to remove the cheese from these breakfast egg muffins? No problem! Just replace the cottage cheese and cheddar cheese with a little more broccoli and cooked quinoa. As long as the muffin tin holes get filled up to about ¾ of the way before baking, you’re good to go. For a little “cheesy” flavor, you can always add in or top the breakfast egg cups with a little nutritional yeast.
MEAL PREPPING EGG MUFFIN CUPS
The meal prep egg muffins can be stored in the fridge or in the freezer, making them great for meal prep. The cups will last up to 5 days in the fridge if you store them in airtight containers. For an easy breakfast, reheat frozen egg muffins in the microwave and enjoy!
CAN YOU FREEZE EGG MUFFINS?
You most certainly can! Freezing egg muffin cups ahead of time will make your life way easier for up to a month since you can always grab them from the freezer on a busy morning This also is a great option if you aren’t able to enjoy all the egg muffins within a couple days of making them so they don’t go to waste.
Here’s how to freeze egg muffins:
- Let the baked egg cups cool completely after baking;
- then wrap each egg cup individually and tightly in plastic wrap;
- To freeze egg muffins, transfer them to a large freezer bag like this one.
HOW TO REHEAT FROZEN EGG MUFFINS
When you want to serve the egg muffins, you have 2 options:
- Thaw them overnight in the fridge (as you’re prepping your lunch for the next day) then re-heat in the microwave for 30-60 seconds
- Take them directly from the freezer to the microwave and heat until thawed and warmed. While the freezer to microwave method is faster, the egg muffin will be slightly mushier when reheated. Always make sure to remove from the plastic wrap before placing in the microwave, too!
3 HEALTHY MAKE AHEAD BREAKFAST IDEAS
For more healthy, easy make-ahead breakfasts, try one of these additional recipes to mix things up. I love them all and they are great for meal prep for weight loss.
7 EASY MAKE AHEAD SMOOTHIES FOR FALL
Smoothies are very easy to make and I’ve got 7 Easy Make Ahead Smoothies For Fall you can try. Fall flavors are not just for Fall, they are amazing year round.
The flavors you can choose from are Pumpkin Cheesecake Smoothie, Apple Crisp Smoothie, Cranberry Apple Pecan Smoothie, Maple Cinnamon Sweet Potato Smoothie, Cinnamon Butternut Date Smoothie, Oatmeal Raisin Cookie Smoothie, and Banana Bread Smoothie. Get the recipes.
6 BEST OVERNIGHT OATS RECIPES – EASY MAKE-AHEAD RECIPES
If egg muffins or smoothies are not really your thing, you can try these 6 Best Overnight Oats Recipes – Easy Make-Ahead Recipes. They are healthy and yummy.
In case you want to know the flavors, we have: Strawberry Overnight Oats, Carrot Cake Overnight Oats, Make-ahead Mango Overnight Oats, Kiwi Overnight Oats, Blueberry Overnight Oats, Chocolate Peanut and Butter Overnight Oats. Get the recipes.
FROZEN BREAKFAST BURRITOS (HEALTHY MAKE AHEAD BREAKFAST
Another great breakfast option is these Frozen Breakfast Burritos (Healthy Make-Ahead Breakfast!).
They are filling and only 350 calories. Get the recipe.
Healthy Egg Muffin Cups (Great for Meal Prep)
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- 3 large eggs
- 6 egg whites (approx. 1 cup)
- ½ cup cottage cheese
- ¼ cup cheddar cheese, shredded (plus more for topping)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- 1 cup quinoa, uncooked
- 2 cups raw broccoli, chopped
- 2 green onions, sliced
- olive oil for greasing muffin tin
Instructions
- Preheat oven to 350 degrees F and grease 12 muffin tin with olive oil.
- Heat 2 cups water in a sauce pan over high heat and bring to a boil. Add the quinoa and stir in.
- Cover, reduce heat to a simmer, and cook for 12-15 minutes or until water is absorbed. Fluff with a fork or spoon, cover, and let sit for another 10 minutes.
- In a large mixing bowl, combine the eggs and egg whites, and whisk together.
- Add the cottage cheese, shredded cheddar cheese, cooked and cooled quinoa, chopped raw broccoli, sea salt, black pepper, garlic powder, and sliced green onions, and mix together.
- Fill each muffin hole with the egg mixture to about ¾ full. Then, top with a little extra shredded cheddar cheese, if desired. (I use an ice cream scoop for evenly distributing the mixture into each hole).
- Bake for 20-25 minutes, until fully cooked through.
- Then, remove from the oven and let cool for about 5 minutes before removing from the muffin tin.
Video
Notes
Nutrition
This post contains affiliate links for products I use regularly and highly recommend.
UGOCHUKWU
Please help me with a meal plan. I am manifesting the signs that I'm running high sugar.
I'm 44 yes and sugar reading has dangled between 200 to 400 over a year plus.
Please help your African brother, thanks
Rev. UGOCHUKWU OKOGBUO
Sarah
Do you have ideas for replacing quinoa?
Dustin
Great Breakfast!
Lacey Baier
So easy and high in protein!
Kimberly @ Foodtalko
Very interesting recipe. I actually made it last week and it was delicious!
Lacey Baier
That's awesome! So glad you gave them a try 🙂