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Healthy Egg Muffins Cups - Square Recipe Preview Image

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 good breakfast on the go!

Categories Breakfast, Clean Eating, High-Protein, Meal Prep
Difficulty Easy
Keyword healthy egg muffin cups, meal prep for weight loss, meal prep recipes for weight loss
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 12 egg muffins
Calories 102 kcal
Author Lacey Baier


  • 3 large eggs
  • 6 egg whites (approx. 1 cup)
  • 1/2 cup cottage cheese
  • 1/4 cup cheddar cheese, shredded (plus more for topping)
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1 cup quinoa
  • 2 cups raw broccoli, chopped
  • 2 green onions, sliced
  • olive oil for greasing muffin tin


  1. Preheat oven to 350 degrees F and grease 12 muffin tin with olive oil.

  2. Heat 2 cups water in a sauce pan over high heat and bring to a boil. Add the quinoa and stir in.

  3. 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.
  4. In a large mixing bowl, combine the eggs and egg whites, and whisk together.

  5. 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.

  6. Fill each muffin hole with the egg mixture to about 3/4 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).

  7. Bake for 20-25 minutes, until fully cooked through.
  8. Then, remove from the oven and let cool for about 5 minutes before removing from the muffin tin.

Recipe Video

Recipe Notes

You can make these egg muffin cups ahead of time and refrigerate in an airtight container for up to 5 days. Then, just reheat them in the microwave for an easy breakfast or snack.  You can also freeze in an airtight container for up to 3 months, wrapped in plastic wrap. Then, defrost in a microwave or thaw in the refrigerator.

Nutrition Facts
Healthy Egg Muffin Cups (Great for Meal Prep)
Amount Per Serving (1 egg muffin)
Calories 102 Calories from Fat 30
% Daily Value*
Fat 3.3g5%
Saturated Fat 1.1g6%
Cholesterol 50.5mg17%
Sodium 161.2mg7%
Carbohydrates 10.9g4%
Fiber 2.3g9%
Sugar 0.9g1%
Protein 7.1g14%
* Percent Daily Values are based on a 2000 calorie diet.