Heart Healthy Egg Muffin Cups Recipe

               
High-protein, homemade egg cups are a great on-the-go breakfast for busy mornings. Fresh spinach and sweet turkey put a wholesome spin on this make-ahead recipe.
Bread icon
Ingredients
Recipe yields 4 servings
1 Tbsp olive oil
1/2 onion, chopped
2 garlic cloves, minced
1 cup chopped fresh spinach
1 small red bell pepper, chopped
2 oz fully cooked sweet turkey sausage, crumbled (optional)
8 eggs
1/8 tsp salt
Black pepper to taste
1 tsp chopped fresh oregano
1 tsp chopped fresh thyme
2 oz shredded reduced-fat cheddar cheese
Play icon
Helpful how to videos
Play icon
Directions
Step 1

Preheat oven to 375°. Coat 8 cups of a muffin pan with nonstick cooking spray.

Step 2

In a skillet, heat oil over medium heat. Add onion, garlic, spinach and bell pepper and sauté for about 3 minutes, or until vegetables soften. Add sausage, if using, and stir to combine. Remove from heat.

Step 3

In a large measuring cup, beat the eggs with 1 tablespoon of water, salt, black pepper, oregano and thyme.

Step 4

Evenly divide the vegetable mixture among the 8 muffin cups. Top each cup with some cheese. Pour the egg mixture into the muffin cups. Bake egg muffins for 10 to 15 minutes, or until the eggs start to puff up and a toothpick inserted in the center of one of the muffin cups comes out clean.

Step 5

Egg muffins can be stored in the freezer, individually wrapped in plastic wrap and freezer bags, for up to 5 days. To reheat, remove from freezer bag and microwave on a microwave-safe plate for 45 seconds, or until heated through.

Time: 35 minutes
Servings: 4
Calories: 232
Make this for: Healthy Kids Gluten Free
Play icon
Nutrition facts
Serving Size: 2 muffins
Per serving:
calories:232
total fat:14g
sat fat:4g
cholesterol:374mg
sodium:388mg
total carb:2g
fibers:0g
proteins:18g

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Egg Muffin Cups

Leave a Reply

Your email address will not be published. Required fields are marked *

Heart Healthy Egg Muffin Cups Recipe

Ingredients
Recipe yields 4 servings
1 Tbsp olive oil
1/2 onion, chopped
2 garlic cloves, minced
1 cup chopped fresh spinach
1 small red bell pepper, chopped
2 oz fully cooked sweet turkey sausage, crumbled (optional)
8 eggs
1/8 tsp salt
Black pepper to taste
1 tsp chopped fresh oregano
1 tsp chopped fresh thyme
2 oz shredded reduced-fat cheddar cheese
Directions
Step 1

Preheat oven to 375°. Coat 8 cups of a muffin pan with nonstick cooking spray.

Step 2

In a skillet, heat oil over medium heat. Add onion, garlic, spinach and bell pepper and sauté for about 3 minutes, or until vegetables soften. Add sausage, if using, and stir to combine. Remove from heat.

Step 3

In a large measuring cup, beat the eggs with 1 tablespoon of water, salt, black pepper, oregano and thyme.

Step 4

Evenly divide the vegetable mixture among the 8 muffin cups. Top each cup with some cheese. Pour the egg mixture into the muffin cups. Bake egg muffins for 10 to 15 minutes, or until the eggs start to puff up and a toothpick inserted in the center of one of the muffin cups comes out clean.

Step 5

Egg muffins can be stored in the freezer, individually wrapped in plastic wrap and freezer bags, for up to 5 days. To reheat, remove from freezer bag and microwave on a microwave-safe plate for 45 seconds, or until heated through.

Share to Email