Introduction
Egg Muffins, often referred to as ‘Baked Frittata Cups,’ are the ultimate solution for anyone needing a quick, protein-packed breakfast on the go. While they don’t trace back to a specific culinary origin, these convenient mini omelets gained immense popularity through modern meal-prep culture. They are incredibly versatile, allowing you to use up whatever vegetables or cheeses you have on hand, making them a zero-waste, customizable staple. They are naturally low-carb and gluten-free, fitting seamlessly into almost any dietary plan, from Keto to simply healthy eating.
Ingredients
- 12 large eggs
- 1/4 cup (60 ml) milk, heavy cream, or unsweetened almond milk
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon black pepper
- 1 cup (240g) packed fresh spinach, roughly chopped
- 1/2 cup (75g) diced bell peppers (any color)
- 1/2 cup (50g) shredded cheddar or mozzarella cheese
- Non-stick cooking spray or butter for greasing
Step-by-step Preparation
- Preheat and Prepare the Pan: Preheat your oven to 375°F (190°C). Lightly grease a standard 12-cup muffin tin generously with non-stick cooking spray or butter. This step is crucial for easy removal.
- Prepare the Fillings: Dice the bell peppers and roughly chop the spinach. In a small bowl, lightly toss the vegetables and cheese together. Evenly distribute this mixture into the bottom of the prepared muffin cups. Aim to fill each cup about one-third of the way with solids.
- Whisk the Egg Mixture: In a large bowl, whisk the 12 eggs with the milk (or cream), salt, and pepper until the mixture is light and frothy. Tip: Whisking thoroughly incorporates air, resulting in fluffier muffins.
- Assemble and Pour: Carefully pour the egg mixture over the fillings in the muffin tin. Fill each cup almost to the top, leaving a small amount of space as the eggs will puff up slightly during baking.
- Bake: Transfer the tin to the preheated oven and bake for 18–22 minutes. The muffins are done when the centers are set and lightly golden brown. Tip: Insert a toothpick; if it comes out clean, they are ready.
- Cool and Serve: Let the egg muffins cool in the tin for 5 minutes before gently running a butter knife around the edge of each cup to loosen them. Transfer them to a wire rack to cool completely if storing, or serve immediately.
Nutritional Information
These figures are approximate and depend heavily on the fillings used. Using the basic recipe above (spinach, pepper, and cheese), each egg muffin contains approximately 85–100 calories, 7g of protein, 6g of fat, and 1g of carbohydrates. Egg muffins are a fantastic source of high-quality protein, which aids satiety and muscle maintenance. They are naturally low in sugar and provide essential micronutrients from the vegetables, such as Vitamin A and iron.
Storage
Egg muffins are ideal for meal prepping. Once completely cooled, store them in an airtight container lined with a paper towel in the refrigerator for up to 4 days. For longer storage, freeze them individually on a baking sheet and then transfer them to a freezer-safe bag. They will keep well for up to 2 months. To reheat, microwave them for 30–60 seconds, or reheat in a toaster oven or standard oven at 350°F (175°C) for 5–8 minutes for a crispier exterior.
Conclusion
These healthy egg muffins are perfect served alongside a slice of whole-wheat toast or a fresh fruit salad. Their true magic lies in customization. Feel free to swap the fillings: try crumbled cooked sausage or bacon, diced sun-dried tomatoes, feta cheese, or finely chopped broccoli. For an extra boost of flavor, sprinkle a pinch of dried herbs like oregano or chives into the egg mixture. Enjoy your effortless, healthy breakfast!