Healthy Egg Muffin Cups (Great for Meal Prep!)

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.

If you need some extra help figuring out meal prep check out my post on Ultimate Guide On How To Meal Prep.

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. Just like my Egg White Scramble + Sweet Potato Hash | Breakfast Meal Prep.

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:

1. Start by cooking quinoa;
2. Then combine the eggs and egg whites in a mixing bowl;
3. Whisk the eggs then add cheese, quinoa, broccoli, green onions, garlic powder, salt, and pepper and mix;
4. Transfer the egg mixture to muffin tin;
5. Top with extra cheddar cheese if you want;
6. 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:

1. Let the baked egg cups cool completely after baking;
2. then wrap each egg cup individually and tightly in plastic wrap;
3. 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.

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.

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.

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