Egg Muffins Cups

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Egg Muffin cups baked with your favorite veggies and sausage! Make these in advance and enjoy all week long for a quick and nutritious meal to go!

Egg Muffin Cups with chopped vegetables and sausage #egg #breakfast #muffins | www.thefoodieaffair.com

Egg Muffin Cup with vegetables and sausage

I usually eat my breakfast at work unless I’m lucky enough to start my morning with a smoothie. In that case, I’ll sip my breakfast in a cup as I drive. You see, I love to sleep. Sometimes more than I love to eat, so I push the sleep limit EVERY single morning. Ahhh, just ONE more minute and I’ll get up… My procrastination and love for zzzz’s leaves me seconds to pack a breakfast and lunch for my day.

These Egg Muffin Cups are an attempt to get me organized, well fed, and an extra minute of sleep. It’s good plan don’t you think? My strategy is simple. Make the Egg Muffin Cups during the weekend, partake and share, then have the remaining egg cups ready to go during my work week. It worked well and was brilliantly executed through Tuesday, then they were all gone!

My next plan is to make more, freeze some, and not share?!

egg-muffin-cups-breakfast-high-protein-easy-vegetarian-gluten-free

prepare filling by pre-cooking the ingredients

5.0 from 3 reviews
Egg Breakfast Muffins Cups
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 6 eggs, beaten
  • 1 carton (16 oz.) egg whites
  • salt and pepper to taste
  • 1 teaspoon italian seasoning
  • 3- 3½ cups of filling, sautéed (I used 1 cup chopped zucchini, ½ cup chopped onion, ½ cup red pepper, ½ cup baby spinach, 1 cup cooked sausage.
Instructions
  1. Preheat oven to 350 degrees
  2. Spray tin muffin pan with cooking spray
  3. In a medium sized bowl, beat eggs. Add seasoning, salt and pepper.
  4. Add filling
  5. Cook for 20 minutes or until egg is fully set
Notes
Divide egg mixture into two bowls if you want different flavored egg muffins. I put sausage in one half and all vegetable in the other half.
Breakfast-egg-muffin-cups-high-protein-meal

Cook until the egg sets, about 20 minutes.

The base is eggs and egg whites. Don’t go shopping for the filling for these egg muffin cups, root through your refrigerator and add about three cups of whatever you have. I had zucchini, onion, spinach and red peppers. I also had about a cup of cooked sausage, so I divided my egg mixture in half adding vegetables to part, and the remaining with sausage and vegetables.

Egg Muffin Cups with veggies and sausage! Make these for a nutritious breakfast on the go. #egg #breakfast #healthy | www.thefoodieaffair.com

Cooks in 20 minutes

These “muffins” are all over Pinterest (I still haven’t created a Foodie Affair account) and the internet. I based my recipe from Men’s Health Magazine and I can’t find the exact link! They used something like 12 eggs and lined the tin muffin with bacon. Yeah, I might have to go wild and add some bacon to my next batch. Oh, cheese too, and diced green chili!!

Quick-egg-muffin-cups-vegetarian-gluten-free

Quick recipe healthy for on the go – Vegetable Egg Muffin Cups

You know those runs that I do a few times a week that get me up before 5:00 a.m. a few times a week? I think I’m still asleep. I have to be, because who gets up when it’s dark and foggy and runs 4 or 5 miles before a full work day? Yep, I’m sleep running and so are my girlfriends, except for Michele. She leads the pack, so she has to be awake 🙂

Have a great weekend! Oh, and won’t you join The Foodie Affair on Facebook? Like my page for sneak peeks of the recipes that I’m working on!

Sandra @ The Foodie Affair
 

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17 Comments on Egg Muffins Cups

  1. avatar
    Donald says:
    March 16, 2013

    I’m sitting here on a full stomach getting hungry just reading the recipe and looking at the pictures. Looks like a great way to start the day!!!

    • avatar
      Sandra says:
      March 16, 2013

      Yay! It’s a good blog post if your belly is full and you’re still enticed by what you see! Thanks, Donald!

  2. avatar
    March 17, 2013

    I’m always looking for an innovative brunch dish. Thanks, I just found it!

    • avatar
      Sandra says:
      March 19, 2013

      These would definitely work for brunch! Thanks for swinging by 🙂

  3. avatar
    March 19, 2013

    I feel like the first time I saw this idea was when the South Beach Diet went crazy several years back. Yours look great! Like an omelet you can’t screw up when flipping.

    • avatar
      Sandra says:
      March 19, 2013

      Somehow I missed the South Beach craze. You are right, how can you possibly mess this up 😉 !!

  4. avatar
    March 23, 2013

    This is a great recipe to have on hand, especially when we start receiving our produce delivery next month. Love how portable they are. I think these would be perfect to serve to our house guests we’re expecting in May. 🙂

    • avatar
      Sandra says:
      March 28, 2013

      Hi Tia! Thank you 🙂

  5. avatar
    barbra martinez says:
    July 20, 2013

    Can you give calorie and carb counts? Also, can I only use egg whites? seems like it could be good for my diet!

    • avatar
      Sandra says:
      July 22, 2013

      Hi Barbara, I really don’t know the nutritional value of each muffin. It’ll vary depending on the ingredients you add. There are several online recipe nutrition calculators like My Fitness Pal and Nutritiondata.self.com. that you can use to get a good estimate. You can use only egg whites. They may not be as fluffy, but they will taste just as good!

  6. avatar
    Georgina says:
    August 21, 2013

    great idea love all the sharing.
    keep the recipies coming

    • avatar
      Sandra says:
      August 21, 2013

      Thank you, Georgina!

  7. I love how these can be customized to whatever you like or whatever is in the fridge! They look super-yummy. And I am all for any strategy that allows me a few extra minutes of sleep in the morning! I can’t wait to try these!

    • avatar
      April 10, 2014

      Thanks, Kristen. They really help me eat something healthy in the morning when I have a stash of these. I eat these egg muffin cups for snacks too!

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