Breakfast Egg Muffins


This breakfast egg cup recipe is a terrific weekday dish that can be made on the weekend since it lasts a week in the fridge. These egg muffins are a great way to add extra veggies to your diet. You can use any meat and change the spices or vegetables.

Prep Time:
20 mins
Cook Time:
25 mins
Total Time:
45 mins
24 egg muffins


  • cooking spray

  • 9 large eggs

  • 4 cups egg whites

  • 1 pound turkey ham, diced

  • 2 cups chopped spinach

  • 2 red bell peppers, diced

  • 2 green bell peppers, diced

  • 2 fresh jalapeno peppers, seeded and diced

  • 1 tablespoon minced garlic

  • 1 tablespoon Italian seasoning

  • 2 teaspoons onion powder

  • ¼ teaspoon cayenne pepper

  • salt and ground black pepper to taste


  1. Preheat the oven to 375 degrees F (190 degrees C). Grease 24 muffin cups with cooking spray.

  2. Beat eggs in a large bowl. Beat in egg whites until smooth. Stir in turkey ham, spinach, bell peppers, jalapeño peppers, garlic, Italian seasoning, onion powder, cayenne pepper, salt, and black pepper. Ladle egg mixture into the prepared muffin cups, about 3/4 full.

  3. Bake in the preheated oven until centers are set, 25 to 30 minutes.

Nutrition Facts (per serving)

157 Calories
6g Fat
5g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 157
% Daily Value *
Total Fat 6g 7%
Saturated Fat 2g 9%
Cholesterol 167mg 56%
Sodium 630mg 27%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 5%
Total Sugars 3g
Protein 21g
Vitamin C 49mg 243%
Calcium 49mg 4%
Iron 2mg 12%
Potassium 432mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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