Veggie Egg Muffin Cups
Fluffy, protein-packed egg muffins studded with colorful vegetables. These grab-and-go cups are the ultimate low-carb breakfast meal prep.
PROTEIN 12g
CALORIES 148
P:E RATIO 1.0
TIME 32m
YIELD 12
P:E 1.0
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
10 large eggs 12G PROTEIN
1/4 cup whole milk DAIRY
1 cup diced bell peppers (mixed colors) FLAVOR
1/2 cup diced onion FLAVOR
1 cup fresh spinach, chopped HIGH FIBER
1/2 cup shredded cheddar cheese DAIRY
1/2 teaspoon garlic powder FLAVOR
1/2 teaspoon salt FLAVOR
1/4 teaspoon black pepper FLAVOR
Nonstick cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate in an airtight container for up to 5 days. Freeze in a zip-top bag with parchment between layers for up to 2 months.
- Batching: Line the muffin tin with silicone liners for the easiest release — better than paper liners for eggs.
- Reheat: Microwave from fridge for 45–60 seconds. From frozen, microwave for 90 seconds, flipping halfway.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F (190°C). Spray a 12-cup muffin tin generously with cooking spray.
02
HIGH HEAT SEAR
Whisk eggs, milk, garlic powder, salt, and pepper together in a large bowl.
03
VEGGIE STEAM-SAUTÉ
Divide the bell peppers, onion, and spinach evenly among the muffin cups.
04
THE MACRO PREP
Pour the egg mixture over the vegetables, filling each cup about three-quarters full.
05
STEP 5
Top each cup with shredded cheddar cheese.
06
STEP 6
Bake for 20–22 minutes until eggs are set and tops are lightly golden.
07
STEP 7
Let cool in the pan for 5 minutes, then use a butter knife to release each cup.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinFULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 10 large eggs
- 1/4 cup whole milk
- 1 cup diced bell peppers (mixed colors)
- 1/2 cup diced onion
- 1 cup fresh spinach, chopped
- 1/2 cup shredded cheddar cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Nonstick cooking spray