Freezer-Friendly Egg Muffin Cups
290 calories · 20 g protein · Breakfast
Prep time
15 min
Cook time
20 min
Servings
6
Calories
290 per serving
Twelve muffin-tin egg cups, six breakfasts, and a freezer stash that lasts a month. You whisk a dozen eggs with milk, fold in ham and vegetables, and bake for twenty minutes. Two cups per serving comes to 20 grams of protein — without a single morning decision.
These cups reheat from frozen in about ninety seconds, which makes them the most practical breakfast on this site for people who leave the house at 6:40 in the morning. Grease the tin well and they release in one piece.
Ingredients
- eggs12 large (600 g)
- low-fat milk1/2 cup (120 ml)
- fine salt1 tsp (3 g)
- ground black pepper1/2 tsp (1 g)
- lean diced ham1 cup (140 g)
- red bell pepper, diced1 cup (150 g)
- baby spinach, chopped1 cup (70 g)
- red onion, diced1/2 cup (60 g)
- shredded cheddar3/4 cup (85 g)
- cooking sprayas needed
Directions
- 1
Preheat the oven to 350°F (175°C) and grease a 12-cup muffin tin generously with cooking spray.
- 2
Whisk the eggs, milk, salt, and pepper in a large bowl until fully combined.
- 3
Stir in the ham, bell pepper, spinach, onion, and 1/2 cup of the cheddar.
- 4
Divide the mixture among the cups, filling each about three-quarters full, then sprinkle the remaining cheese on top.
- 5
Bake 18 to 20 minutes, until the centers are set and a knife inserted comes out clean, about 160°F (71°C).
- 6
Cool 10 minutes, run a knife around the edges, and lift the cups out. Refrigerate 4 days or freeze up to 3 months.
Developed and kitchen-tested by The Meal Prep Plans Team — every recipe is cooked in a real Sunday batch-cook before it is published.
Nutrition (approximate)
290
Calories
20 g
Protein
8 g
Carbs
18 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓Air fryer version: use silicone cups at 350°F for 10 to 12 minutes.
- ✓Reheat frozen cups covered in the microwave for 60 to 90 seconds on high.
- ✓Swap the ham for sautéed mushrooms to cut sodium, or use turkey sausage for a different flavor.
