Egg Muffin Cups

Egg Muffin Cups

Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 2
Scheduled for:
Breakfast on Thursday
Breakfast on Friday

Ingredients for 2

Show Original

1/3 cup Baby spinach (roughly chopped)
2/3 spray (about 1/3 second) Cooking spray, oil
2/3 large egg Egg white
2/3 large egg Eggs
1/3 clove(s) Garlic (minced)
1/8 cup chopped Green bell pepper
1/8 tbsp Olive oil
1/8 cup chopped Red bell pepper
0.04 tsp Salt (to taste)
1/8 cup White mushrooms (chopped)
1/8 cup Yellow onion (chopped)


Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach!

Mince some garlic and crack some eggs! Use 4 whole eggs and 4 egg whites. Whisk the eggs together in a large four cup measuring cup and set aside. Whisking the eggs in the measuring cup makes pouring the mixture into the muffin tin easier later on!

Heat a non stick pan over medium heat. Once hot, add in olive oil. Then add in the red pepper, green pepper, yellow onion, and a pinch of salt. Saute for about 5-7 minutes, or until the peppers are tender. Add in spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, add in minced garlic.
Taste and re-season with salt if necessary!

Pour the cooked veggies into the whisked eggs. Stir to combine. If you like, you could even add in a little hot sauce.

Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.

Pour the egg/veggie mixture evenly into the muffin pan. You'll have enough for all 12 muffin slots.
Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.

Let cool in the pan for a few minutes, before removing. Serve immediately or let finish cooling on a cooling rack. Store in an airtight container in the fridge for no longer than 4 days. You can, however, store these individually in the freezer! To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave in the morning until warm.

Nutrition Facts

Per Portion

Calories 58
Calories from fat 27.9
Calories from saturated fat 6.5
Total Fat 3.1 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.6 g
Cholesterol 64 mg
Sodium 96 mg
Potassium 155 mg
Total Carbohydrate 3.6 g
Dietary Fiber 0.8 g
Sugars 1.8 g
Protein 3.9 g

Dietary servings

Per Portion

Meat Alternative 0.4
Vegetables 0.8

Energy sources



*Optional to add cooked ham to recipe
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada