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Egg Muffin Cups

I love experimenting with make ahead breakfast ideas and these egg muffin cups definitely make the cut. They are an easy breakfast option that are full of protein and easy to customize. Egg Muffins are the perfect breakfast option for busy mornings. They are naturally low-carb/keto too!

Egg muffin cups


(Makes 6-7 servings)

1 tablespoon refined coconut oil or other oil for high heat cooking

2 cups chopped veggies (I like a combination of bell peppers, spinach and onion but use whatever you like)

1 cloves garlic minced

salt to taste

6 whole eggs

1/2 cup of grated cheese

sautéed vegetables


  1. Preheat oven to 350 degrees F.

  2. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside. Heat a large non-stick skillet over medium heat.

  3. Once hot, add in oil, peppers, and onion. Saute 5-7 minutes, or until peppers are tender.

  4. Add in spinach cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic.

  5. Season with salt and remove from heat. Let cool slightly.

  6. Crack eggs into a large 4 cup measuring cup and whisk together. Stir in cooked veggies and cheese.

  7. Pour the egg/veggie mixture evenly into the prepared muffin pan. Fill each muffin with about 1/3 cup.

  8. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.

  9. Cool slightly and serve immediately!

  10. Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.

Flavor combinations to try:

  • Tomato, onion and cheese

  • Mushroom and spinach

  • Feta cheese and spinach

  • Bacon, cheese and tomato

  • Peppers, onions and cheese

#glutenfree #healthingeating #lowcarb



"We cannot solve the problems we have created with the same thinking that created them."
Albert Einstein
“Our bodies are our gardens – our wills are our gardeners.”
– William Shakespeare

“If you really want to make a friend, go to someone’s house and eat with him… The people who give you their food give you their heart.”
– Cesar Chavez

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