Egg Muffin Cups
Make twelve on Sunday. Eat two or three at a time all week. Egg muffin cups are the most practical thing in this collection - high protein, cold or warm, ready in 90 seconds if you want them warm, ready in zero seconds if you don’t. The mix-ins are flexible. Use what you have. Change them up every week so you don’t get bored. The base is always the same. The rest is up to you.
Allergens:
Ingredients
Ingredient notes:
- Eggs - 10 eggs fills a standard 12-cup muffin tin. Each cup gets roughly ¾ of an egg. Replace up to 4 whole eggs with 8 egg whites to reduce fat if needed.
- Milk - A small amount makes the egg mixture slightly more tender and helps it puff during baking. Any milk works.
- Mix-ins - Use any combination of the options listed. Total mix-ins should equal about 1.5–2 cups for 12 muffins - roughly 2 tbsp per cup. More than this and the eggs won’t set properly around the filling.
- Cheese - Optional. A small amount sprinkled on top adds flavor and a slightly golden finish. Skip if fat sensitivity is a concern.
- Non-stick tin - Grease very well or use silicone liners. Egg muffin cups stick aggressively to an under-greased tin. Don’t undergrease.
Recipe Instructions
- Preheat and prep the tin - Preheat oven to 375°F. Grease a 12-cup muffin tin thoroughly with olive oil or cooking spray - every cup, including the edges. Alternatively, use silicone liners.
- Whisk the egg base - In a large bowl or large measuring cup with a spout, whisk together eggs, milk, salt, and pepper until well combined and slightly frothy.
- Prep the mix-ins - Prep your mix-ins. Chop and dice everything small - smaller pieces distribute more evenly and make each muffin more consistent.
- Fill the cups - Place a small amount of mix-ins into the bottom of each muffin cup - about 2 tbsp per cup. Distribute as evenly as you can. Top with a pinch of cheese if using.
- Pour the egg mixture - Pour the egg mixture over the mix-ins, filling each cup about ¾ full. The eggs will puff slightly as they bake - leave room.
- Bake - Slide the tin into the oven. Bake for 18–22 minutes until the eggs are fully set and the tops are lightly golden. They’re done when the center doesn’t jiggle when you tap the pan gently.
Move Moment - Reverse Lunges - While the muffins bake: step one foot back into a lunge position, back knee hovering just above the floor. Push back to standing. That’s 1. Do 10 on each leg, alternating sides. Hold the counter lightly for balance if needed. Rest 30 seconds. Repeat.
- Cool and release - Remove from the oven and let cool in the tin for 5 minutes - they firm up as they cool and release more cleanly. Run a thin knife around each cup before lifting out.
- Store the rest - Eat 2–3 now while warm. Let the rest cool completely before storing in an airtight container in the fridge. Keeps up to 5 days. Reheat in the microwave for 45–60 seconds or eat straight from the fridge.
Recipe notes:
Weekly rotation ideas Week 1: spinach, tomato, feta. Week 2: turkey sausage, bell pepper, no cheese. Week 3: ham, zucchini, swiss. Week 4: mushroom, spinach, goat cheese. Same base every time. Different flavor every week.
Reheating Microwave 45–60 seconds from the fridge. Eat cold if you’re in a hurry. Both are fine.
Nutrition Per Serving
Serving Size: 2 muffins
| 2 muffin cups | 3 muffin cups | |
|---|---|---|
| Calories | 145 | 218 |
| Protein | 12g | 18g |
| Total Fat | 9g | 14g |
| Total Carbohydrate | 2g | 3g |
| Dietary Fiber | 0.5g | 0.5g |
| Sugar | 1g | 2g |
| Sodium | 270mg | 405mg |
Based on 10 large whole eggs with spinach and cherry tomato mix-ins, no cheese. Adding turkey sausage increases protein by ~4g per 2-cup serving. Adding cheese adds ~25 cal and ~2g fat per muffin. Values are approximate and will vary significantly with mix-in choices. Nutritional information is estimated and provided for general guidance.