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Easy Healthy Egg Muffin Cups Recipe (Meal Prep Friendly)

Easy Healthy Egg Muffin Cups

Tender baked egg muffins filled with spinach, red bell pepper, red onion, parsley, and feta cheese. This 12-muffin recipe is ready in about 30 to 40 minutes and stores well for make-ahead breakfasts.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 12 servings
Ingredients Method Notes

Ingredients
  

Egg Mixture
  • 12 large Large eggs
  • 1/4 cup Milk or unsweetened nondairy milk
  • 1/2 teaspoon Fine salt
  • 1/4 teaspoon Black pepper
  • 1/2 teaspoon Garlic powder
Vegetables and Cheese
  • 1/2 red bell pepper Red bell pepper, finely diced
  • 1/4 medium red onion Red onion, finely diced
  • 1 cup Fresh spinach, chopped
  • 1/4 cup Fresh parsley, chopped
  • 1/2 cup Crumbled feta cheese

Method
 

Step-by-Step
  1. Heat the oven to 350°F (175°C). Grease all 12 cups of a muffin pan thoroughly or fit the pan with silicone liners.
  2. Finely dice the red bell pepper and red onion. Chop the spinach and parsley, taking care to squeeze excess moisture from the spinach if it is especially wet.
  3. Whisk the eggs, milk, salt, black pepper, and garlic powder in a large bowl until the mixture is evenly combined.
  4. Divide the diced vegetables, chopped greens, parsley, and feta evenly among the muffin cups.
  5. Pour the egg mixture over the fillings, filling each cup approximately two-thirds to three-quarters full. Do not overfill because the eggs puff as they bake.
  6. Bake for 18 to 25 minutes, until the centers are set and the muffins are lightly puffed. A knife inserted into the center should come out without liquid egg clinging to it.
  7. Cool the muffins for several minutes before removing them from the pan. They will deflate slightly as they cool and become easier to release.

Notes

Refrigerate cooled muffins in an airtight container for up to 4 days. Reheat 1 to 2 muffins in the microwave for approximately 30 to 60 seconds. For longer storage, freeze cooled muffins individually before transferring them to a freezer bag.