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Introduction
The concept of egg muffin cups has roots in the meal prep movement of the early 2010s, when health-conscious individuals began seeking convenient, homemade alternatives to processed breakfast foods. These protein-rich egg cups quickly gained popularity among fitness enthusiasts and busy professionals alike. They offer a customizable, portable solution to the age-old challenge of eating a balanced breakfast on hectic mornings. Whether you're rushing to the gym, heading to the office, or fueling up for a family adventure, these muffin cups provide a satisfying meal that can be prepared in advance and easily reheated. Their versatility also makes them an excellent option for brunch gatherings or potlucks, where they can be served warm or at room temperature.
Ingredients
• 12 large eggs, beaten
• 1/2 cup milk (whole or 2%)
• 1 cup diced bell peppers (mix of red, green, and yellow)
• 1 cup diced onions
• 1 cup diced lean ham or cooked turkey bacon
• 1 cup shredded cheddar cheese
• 1/4 cup chopped fresh chives
• 1 tsp salt
• 1/2 tsp freshly ground black pepper
• 1/4 tsp garlic powder
• Non-stick cooking spray
Step 1:
Preheat the oven to 375°F (190°C). Spray a 12-cup muffin tin with non-stick cooking spray.
Step 2:
In a large mixing bowl, whisk together the beaten eggs, milk, salt, pepper, and garlic powder until well combined.
Step 3:
Stir in the diced bell peppers, onions, ham (or turkey bacon), shredded cheddar cheese, and chopped chives.
Step 4:
Divide the egg mixture evenly among the prepared muffin cups, filling each about 3/4 full.
Step 5:
Bake for 20-25 minutes, until the egg muffins are set and lightly golden on top. A toothpick inserted into the center should come out clean.
Step 6:
Remove from the oven and let cool in the tin for 5 minutes before carefully removing the muffins.
Q: Can I freeze these egg muffins?
A: Yes, you can freeze them for up to 2 months. Thaw overnight in the refrigerator and reheat in the microwave or oven before serving.
Q: How can I make these dairy-free?
A: Use unsweetened almond milk instead of regular milk and omit the cheese or use a dairy-free cheese alternative.
Q: Can I use egg whites instead of whole eggs?
A: Yes, you can substitute 2 egg whites for each whole egg in the recipe. This will reduce the calorie and fat content but may affect the texture slightly.
• For a vegetarian option, replace the ham or turkey bacon with sautéed mushrooms or spinach.
• Use a mix of different cheeses like mozzarella, Swiss, or Gruyère for varied flavors.
• Organic, free-range eggs are recommended for best flavor and nutrition.
• Pre-cook any raw meats before adding to the egg mixture.
• These muffins are gluten-free, but always check individual ingredient labels for allergens.
• For a dairy-free version, use unsweetened almond milk and omit the cheese or use a dairy-free alternative.
Serve warm or at room temperature. These egg muffins can be enjoyed on their own or paired with fresh fruit or whole-grain toast.
Store cooled muffins in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30-45 seconds before serving.
Prep all ingredients before starting to assemble the egg mixture for a smoother cooking process.
- Don't overfill the muffin cups to prevent overflow during baking.
- For easier removal, let the muffins cool slightly before taking them out of the tin.
- Customize the vegetable and cheese mix to your preference while keeping the egg-to-filling ratio consistent.
For a Mediterranean twist, use feta cheese, sun-dried tomatoes, and spinach instead of cheddar, bell peppers, and ham. For a Mexican-inspired version, add diced jalapeños, use pepper jack cheese, and top with salsa after baking.
Pair with a fresh green smoothie or a cup of coffee for a complete breakfast. For brunch, serve alongside a mixed green salad.
This dish can be enjoyed year-round, but it's especially convenient for busy fall and winter mornings.
This recipe contains eggs, milk, and dairy (cheese). It may contain soy (depending on the non-stick cooking spray used). Always check individual ingredient labels for potential allergens.
