Egg Cups baked in a muffin tin for an easy grab-and-go meal. Spruce up your eggs with creamy sour cream, cheese, and chives for a simple low-carb breakfast! Make these in advance and enjoy them all week long for a quick and nutritious meal or add to your brunch menu!
If you are looking for another brunch menu item be sure to consider these Healthy Scrambled Eggs Recipes too.
Table of Contents
Egg Muffin Cups
I usually eat my breakfast at work unless I’m lucky enough to start my morning with one of my favorite smoothies.
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 along with my Spinach Egg Bake Recipe are an attempt to get me organized, well-fed, and an extra minute of sleep.
It’s good to 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?!
Low Carb Egg Muffin Cups
These egg muffins are rich, creamy, and naturally low-carb. No addition of flour or any leavening agents.
There is a lot of flexibility when making egg cups. Most days I whip it up with just the sour cream, cheese and chives.
Other days Some days I clear out my vegetable drawer chopping a variety of goodies to add to these cups.
With only 1 carb each and under 100 calories, these muffins are a low-carb and keto dieter’s delight!
Ingredients for Egg Muffin Cups:
- First, be sure you have eggs – obviously!
- Sour Cream – give this a rich and creamy flavor. I use full fat, but you can use low fat if you prefer.
- Chives – fresh is best
- Half and half – heavy cream or any milk can be used.
- Parmesan cheese
- Seasonings: salt, Italian seasoning
Want to mix it up a bit more? Root through your vegetable drawer and add about three cups of whatever you have.
Zucchini, onion, spinach, and red peppers are a great combination and often stocked in my refrigerator.
In addition, ramp it up and include about a cup of cooked sausage or bacon to the egg mixture.
To make these muffin cups you will need the following tools:
- Muffin Tin
- Mixing bowls
- Measuring tools
Let’s Get Cooking
Ready to put these babies together? Let’s do this!
Step 1 – Whisk ingredients together
Whisk the eggs then mix in the sour cream, seasonings, and cheese with the half and half. Incorporate all the ingredients together.
At this point, you may add additional ingredients if you choose.
Step 2 – Prepare muffin tin
Lightly grease the muffin tin with cooking spray or butter. Fill each tin halfway (1/4 -1/3 cup) with egg mix.
Step 3 – Bake Egg Cups
Heat oven to 375°F. Place filled tin muffins in the oven and bake for 15 minutes. Note that the eggs will puff up, then deflate as it cools.
Can I Use Egg Whites In Place Of Whole Eggs
Yes. You can use egg whites only, but you will need about 2 1/2 cups of the whites to fill all twelve muffin tins.
How To Store Muffin Cups
Let the egg cups cool completely before placing them in an airtight container. According to the USDA, leftover hard-cooked eggs should be refrigerated and eaten within 7 days.
To reheat in the oven, place on a baking sheet in the oven at 350°F for 10 minutes.
To reheat in the microwave, place on a microwave-safe plate and cook on high for 20-30 seconds.
Meal Prep Idea
These are great to make as meal prep for the week for a quick breakfast option or to make if you are feeding a large group of people and you want to have eggs portioned out easily.
In addition, these are great to put on an english muffin or Low Carb Cheddar Biscuit to make a breakfast sandwich or to eat on the go.
How To Freeze Egg Muffin Cups
You can also freeze these egg bites once cooled completely for up to three months in an airtight container or freezer bag.
To enjoy frozen egg bites reheat in the microwave for about 30 seconds to one minute depending on the wattage of the microwave.
This recipe was first shared March, 2013. I have since updated the post with new photos and additional helpful details, October 2020.
Egg Muffin Cups
- 6 Eggs
- ½ Cup sour cream
- 1 Tablespoon chives
- ½ Cup Half and Half
- ½ Cup Shredded parmesan
- 1 Tablespoon Italian Seasoning
- 1 teaspoon Salt
- Preheat oven to 375°F degrees and spray a muffin tin with non-stick cooking spray or lightly grease with butter.
- In a medium mixing bowl either whisk by hand or use a hand mixer to beat all ingredients well.
- Pour into the muffin tin filling the cups halfway, this should be about ¼ to ⅓ of a cup in each well.
- Place the muffin tin in the oven and bake for 15 minutes. Your egg cups may puff up over the top of the muffin cups, but they will shrink back down some once you take them out and they cool.
- Remove the egg cups from the oven when done baking and allow to cool if storing to eat later, otherwise serve warm.
1 carton (16 oz.) egg whites
salt and pepper to taste
1 teaspoon italian seasoning
3- 3 1/2 cups of filling, sautéed (I used 1 cup chopped zucchini, 1/2 cup chopped onion, 1/2 cup red pepper, 1/2 cup baby spinach, 1 cup cooked sausage.
Please note that the nutritional information provided are guidelines and may vary based on the brand of products used. For your specific nutritional goals use My Fitness Pal or Verywell Fit recipe calculators. All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for professional medical expertise.
PIN TO YOUR BREAKFAST, BRUNCH, LOW CARB AND KETO BOARDS