Mini Egg Muffins (Baked Egg Cups)
Yield: 12 egg muffins
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 35 minutes
Ingredients
10 large eggs
¼ cup (60 ml) milk (whole, 2%, almond, or oat milk)
1 cup shredded cheddar cheese
½ cup chopped green onions (scallions)
¼ cup chopped parsley or chives
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon garlic powder (optional)
¼ teaspoon paprika (optional)
Nonstick cooking spray or 1 tablespoon melted butter for greasing the pan
Optional Add-ins (choose 1–2 cups total)
Diced cooked bacon
Cooked breakfast sausage
Diced ham
Spinach
Bell peppers
Mushrooms
Broccoli (lightly steamed)
Tomatoes (remove seeds)
Jalapeños
Feta, mozzarella, Swiss, or pepper jack cheese
Equipment
12-cup muffin tin
Mixing bowl
Whisk
Measuring cups
Oven
Instructions
Step 1: Preheat
Preheat oven to 375°F (190°C).
Grease muffin cups very well with cooking spray or butter.
Step 2: Prepare Fillings
Finely chop vegetables.
Cook any meat before adding.
Place about 2 tablespoons of fillings into each muffin cup.
Step 3: Make Egg Mixture
Whisk together:
Eggs
Milk
Salt
Pepper
Garlic powder
Paprika
Whisk until completely smooth.
Step 4: Fill Muffin Cups
Pour egg mixture into each muffin cup until about ¾ full.
Do not overfill because eggs expand during baking.
Step 5: Bake
Bake for:
20–25 minutes
They are done when:
Centers are set
Tops are lightly golden
A toothpick comes out clean
Step 6: Cool
Let cool 5 minutes.
Run a butter knife around edges.
Lift out carefully.
Serve warm.
Tips for Success
✔ Grease the pan generously.
✔ Don’t overfill muffin cups.
✔ Cook watery vegetables first.
✔ Use room-temperature eggs for fluffier muffins.
✔ Let muffins cool before removing.
Storage
Refrigerator
Store in an airtight container for 4–5 days.
Freezer
Freeze individually.
Store up to 3 months.
Reheating
Microwave:
Refrigerated: 20–30 seconds
Frozen: 60–90 seconds
Or bake at 350°F (175°C) for 8–10 minutes.
Nutrition Information
Approximate nutrition (1 muffin, recipe makes 12):
Nutrient Amount
Calories 95–110
Protein 8 g
Fat 7 g
Saturated Fat 2.5 g
Carbohydrates 1–2 g
Fiber 0 g
Sugar <1 g
Cholesterol 160 mg
Sodium 180 mg
Calcium 90 mg
Iron 0.8 mg
Potassium 85 mg
Nutrition will vary depending on the cheese, milk, and add-ins you use.
Make It Healthier
Use egg whites (replace half the eggs with egg whites)
Add spinach, kale, broccoli, or zucchini
Use reduced-fat cheese
Add cottage cheese for extra protein
Skip processed meats
Flavor Variations
Mediterranean
Spinach
Feta
Tomatoes
Oregano
Mexican
Pepper jack cheese
Jalapeños
Corn
Cilantro
Bacon Cheddar
Bacon
Cheddar
Green onions
Ham & Swiss
Ham
Swiss cheese
Chives
Veggie
Mushrooms
Bell peppers
Spinach
Onion
Frequently Asked Questions (Q&A)
Why did my egg muffins sink?
Eggs naturally puff while baking and settle as they cool. This is normal.
Why are they watery?
Vegetables like mushrooms, tomatoes, and spinach release moisture. Cook and drain them before adding.
Can I make them without milk?
Yes. Milk is optional and mainly makes the texture a bit softer.
Can I freeze them?
Yes. Cool completely, wrap individually or freeze in a sealed container, and store for up to 3 months.
Can I use only egg whites?
Yes. Replace each whole egg with about 2 egg whites.
How do I know they’re done?
The centers should be firm and no longer jiggle, and a toothpick inserted into the middle should come out clean.
Can I make them ahead?
Yes. They are excellent for meal prep and keep well in the refrigerator for several days.
Why do they stick to the pan?
The pan may not have been greased enough. Silicone muffin pans or paper liners designed for baking eggs can also help.
Can kids eat these?
Yes. They make a great high-protein breakfast or lunchbox option. If packing for lunch, keep them chilled until it’s time to eat.
Serving Suggestions
Serve with:
Fresh fruit
Whole-grain toast
Avocado slices
Yogurt
A simple green salad for lunch
