These healthy Egg Muffin Cups are filled with spinach and other veggies and are best served warm. They’re also easy to make in advance so you can cook them up the night before and they’re then ready to warm up and enjoy first thing in the morning. Other features: absolutely delicious, less than 50 calories per muffin, packed with healthy protein. A perfect breakfast to start the day off right!
These healthy egg muffin cups are packed full of veggies and protein and are truly tasty! It’s a fun way to eat eggs and can definitely be eaten on the go!
Here are the ingredients you’ll need to make a dozen of these healthy breakfast treats:
1 tablespoon olive oil
4 whole eggs
4 egg whites
2 cups baby spinach – roughly chopped (measured/packed before chopping)
1 cup red pepper (measured after chopping)
1 cup green pepper (measured after chopping)
1 cup yellow onion (measured after chopping)
1 cup mushrooms (measured before chopping)
2 cloves garlic, minced
Salt, to taste
Hot sauce, optional for drizzling on top!
Nutrition information (per muffin):
Calories: 48
Fat: 2.7 g
Protein: 3.7 g
Follow these 8 easy steps to make these healthy Egg Muffin Cups:
1. Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach! I like chopping everything pretty small, because I’m not a fan of big chunks, but the size of veggie is up to you! Now mince some garlic and crack some eggs! I used 4 whole eggs and 4 egg whites. Whisk the eggs together in a large four cup measuring cup and set aside. I like whisking the eggs in the measuring cup, because it makes pouring the mixture into the muffin tin easier later on!
2. Now, heat a non stick pan over medium heat. Once hot, add in olive oil. Then add in the red pepper, green pepper, yellow onion, and a pinch of salt. Saute for about 5-7 minutes, or until the peppers are tender. Add in spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, add in minced garlic.
3. Taste and re-season with salt if necessary!
4. Pour the cooked veggies into the whisked eggs. Stir to combine. If you like, you could even add in a little hot sauce.
5. Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
6. Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!
7. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.
8. Let cool in the pan for a few minutes, before removing! Serve immediately or let finish cooling on a cooling rack. Store in an airtight container in the fridge for no longer than 4 days. You can, however, store these individually in the freezer! To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave in the morning until warm.
Note: You may see extra liquid in the bottom of your storage container, and these healthy egg muffins are really tender and juicy. Why? Because of all the vegetables! It’s totally normal. If the excess juice bothers you, just blot the muffin before you warm it up in the microwave.
Watch Trevor & Jennifer’s how-to video on the next page to see how easy it is to make these breakfast treats …
this is so-good to make for us we counting our calories thank you with the recipes I can*t follow the video recipes ,that why I*mm asking the recipes always kindly and thank you again <3 likes this ..