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Protein-Packed Egg Muffin Cups for Easy Breakfast Meal Prep

A close-up of several golden brown Egg Muffin Cups piled on a white plate, showing visible chunks of peppers and ham.
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Make these simple egg muffin cups for a grab and go breakfast perfect for busy weeks. They are low carb and great for freezing and reheating.

Ingredients

Scale
  • 12 large eggs
  • 1/4 cup milk (any kind)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup chopped cooked ham or turkey
  • 1 cup shredded cheddar cheese
  • 1/2 cup chopped bell peppers (any color)
  • 1/4 cup chopped onion

Instructions

  1. Preheat your oven to 375 degrees Fahrenheit. Lightly grease a 12-cup muffin tin.
  2. In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
  3. Stir in the cooked ham or turkey, shredded cheese, bell peppers, and onion into the egg mixture.
  4. Divide the mixture evenly among the 12 prepared muffin cups. Fill each cup about three-quarters full.
  5. Bake for 18 to 20 minutes, or until the eggs are set and lightly golden.
  6. Let the egg muffin cups cool in the tin for 5 minutes before carefully removing them.
  7. For meal prep, cool completely. Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 1 month. Reheat in the microwave until warm.

Notes

  • For a keto egg bites variation, substitute the vegetables with cooked spinach and crumbled bacon.
  • If you are making these for kids, use small cookie cutters to cut out fun shapes from the cooked egg cups before reheating.
  • To freeze, place cooled cups on a baking sheet until solid, then transfer to a freezer bag. This prevents them from sticking together.

Nutrition

Find it online: https://pureplatepath.com/egg-muffin-cups-breakfast-meal-prep/