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Make Ahead Breakfast: Protein-Packed Egg Muffin Cups

Close-up of four golden brown Egg Muffin Cups stacked on a white plate, garnished with parsley.
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Create simple, portable egg muffin cups perfect for breakfast meal prep. These low carb bites are great for grab and go mornings.

Ingredients

Scale
  • 12 large eggs
  • 1/4 cup milk (any kind)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup cooked, crumbled breakfast sausage or ham
  • 1/2 cup chopped bell peppers (any color)
  • 1/2 cup shredded cheddar cheese

Instructions

  1. Preheat your oven to 375 degrees Fahrenheit. Lightly grease a standard 12-cup muffin tin.
  2. In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined and slightly frothy.
  3. Distribute the cooked sausage or ham evenly among the muffin cups, placing about one tablespoon in each.
  4. Add the chopped bell peppers and shredded cheese to each cup, mixing them slightly with the meat.
  5. Carefully pour the egg mixture over the fillings in each cup, filling them about three-quarters full.
  6. Bake for 18 to 20 minutes, or until the eggs are set and lightly golden.
  7. Remove the tin from the oven and let the egg muffin cups cool in the tin for five minutes before removing them.

Notes

  • For freezer storage, let the egg bites cool completely. Place them in a freezer-safe bag or container. They keep well for up to one month.
  • To reheat, place a frozen egg muffin cup on a microwave-safe plate and microwave on high for 60 to 90 seconds, or until heated through.
  • You can easily adapt these keto egg bites by swapping the meat or adding spinach for extra vegetables.

Nutrition

Find it online: https://delishdiarist.com/egg-muffin-cups-breakfast-meal-prep/