Egg Muffin Cups 3 Ways (meal prep)

Egg Muffin Cups prepared 3 ways with veggies, meat/fish or dried fruits, is an easy ‘meal prep’ protein rich approach  to breakfast, lunch or snack time. 

Healthy Egg Muffin Cups - Smart Meal Prep
Healthy Egg Muffin Cups – Smart Meal Prep

Muffins For Busy Family ‘Meal Prep’

As a single mom of four, I fast became the muffin queen in order to create healthy, easy (for me), ways to feed my children during those insanely busy years!

While we most often think of muffins as a cake-like snack (with way too much sugar), I realized that eggs would become my key ingredient to feeding my kids fast breakfast, lunch or snack foods.

Healthy Egg Choices

Pile into those eggs, lots of hidden healthy ingredients, bake it in a muffin tin, and TADA!

I’ve created something brilliantly healthy and amazingly easy for a busy mom to feed her family.

Fast forward to my (now), grandma years, and I see these egg muffin cups as the perfect family food.

Great as a pre-workout food, loaded with protein and healthy ingredients, quick and healthy picnic or after school foods for my grandchildren.

And yes, now even my grown children make them for their busy lives! Necessity is the mother of invention and this single mother created ‘meal prep’ egg muffin cups longggggg before they were a ‘thing’!

Healthy Egg Muffin Cups
Healthy Egg Muffin Cups

Other Healthy Muffin Cups To Love

While you won’t want to miss owning a copy of my Muffin Madness cookbook, I’ve been storing healthy muffin recipes on my blog for years.

Here are just a few you might like for good use of your meal prep time!

  • Cheeseburger Muffins – are the perfect snack or to-go lunch, loaded with grass fed beef, cheddar cheese, smoked jalapeño, tomato and pickles!
  • Cheesy Leftover Rice Muffins – Leftover rice, baked into Cheesy Leftover Rice Muffins with olive oil, fresh basil and pine nuts, will make you think you’re eating arancini, only healthier!
  • Healthy Gluten-free Power Energy Muffins – with oat and nut flour, sweetened with dates and chocolate chips for an energy power energy muffin for the health of it.

How To Make Egg Muffin Cups

Here is the time-efficient, meal prep beauty about these egg muffin cups; leftovers.

In the fridge or pantry we often forget we’ve tucked away healthy leftovers or canned foods.

From just that concept, and six whipped eggs, I turned lots of forgotten foods into healthy and scrumptious time saver meals or snacks!

For about 6-8 egg muffin cups I simply whip 6 eggs, a scoop of protein powder (I use a flavorless collagen powder), and quickly have myself anything from a savory, to healthy sweet egg muffin cup. 

Egg Muffin Cups - Veggie or Meat Ingredients
Egg Muffin Cups – Veggie or Meat Ingredients

Healthy Muffins 3 Ways

In the 3-way recipe I have created here, I used chicken breast, olives, zucchini and Pecorino as one option in a muffin cup.

Then I went with canned sardines, jarred peppers and spinach I had tucked in my freezer in the second muffin cup.

The third cup is dried cherries with ground nuts and goat cheese, sweetened only with a little honey.

However, much like my favored Lunch In A Jar, the entire kitchen is fair game for whatever you happen to have on hand!

A Well Stocked Kitchen Has Many Options

Once you have picked your ingredients, and remember you don’t need much of any one item, only plenty eggs, you are ready to prepare the muffin cups.

You can certainly make all the egg muffin cups the same, or make a variety at the same time, the trick is, to whisk the eggs with a little protein powder first.

Moving on, simply fill the non-stick prepped muffin cups half full with the egg mixture, then simply place the chosen ingredients inside the egg mixture and bake.  

Fruit Veggie or Meat Protein Rich Egg Muffin Cups
Fruit Veggie or Meat Protein Rich Egg Muffin Cups

Ingredients Needed

  • Eggs
  • Protein powder
  • Cooked meat or fish- of your choice if choosing the savory version
  • Zucchini, peppers, spinach or kale
  • Olives
  • Cheese – of your choice
  • Nuts and dried fruit – if choosing a sweet version
  • Honey – if choosing the sweet version
Egg Muffin Cups 3 Ways With Healthy Ingredient Options
Egg Muffin Cups 3 Ways With Healthy Ingredient Options


  • Mixing bowl
  • Whisk
  • Measuring cup
  • Measuring spoons
  • Cutting board
  • Chopping knife
  • Muffin tin
  • Muffin baking papers
  • Non-stick spray
  • Oven

My Muffin Madness Cookbook

Now that I’ve got you thinking outside the box about muffins, are you ready to try other creative and delicious muffin recipes you won’t find anywhere else?

Hot off the press this year: My Muffin Madness Cookbook!

My Muffin Madness Cookbook For Lots Of Easy Meal Prep Muffins
My Muffin Madness Cookbook For Lots Of Easy Meal Prep Muffins
Egg Muffin Cups

Egg Muffin Cups 3 Ways

Egg Muffin Cups prepared 3-ways with veggies, meat/fish or dried fruits for efficient meal prep healthy muffins.
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Course: Eggs
Cuisine: American
Keyword: Egg Muffin Cups 3 Ways
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6 servings


  • muffin baking pan
  • nonstick baking spray


  • 6 Eggs
  • 2 tbsp Protein powder your choice or mine

For Chicken or Turkey Egg Muffin Cups

  • 1/4 cup Chicken or turkey chopped
  • 1/4 cup Zucchini chopped
  • 4-5 Pitted Olives thinly sliced
  • 1 tbsp Grated cheese

For Canned Fish Egg Cups

  • 1/4 cup Canned fish mackerel or sardines
  • 1 tbsp Green onion or chives finely chopped
  • 1/4 cup Fresh or Jarred Peppers chopped
  • 1/4 cup Spinach or kale finely chopped

For Dried Fruit Egg Cups

  • 1 tbsp Brazil nuts or other raw and crush
  • 1/4 cup Dried fruit
  • Soft cheese – 1 tablespoon, crumbled craisins
  • 1 tbsp Honey


  • Preheat the oven to 350.
    Spray the muffin tins with nonstick oil.
  • In a blender, food processor or bowl with a whisk, mix the eggs and protein powder together until all the lumps from the powder are gone.
  • Fill the prepared muffin tins half way with egg mixture.
  • Carefully insert the optional ingredients into the egg mixture, taking care not to overflow.
  • For the savory egg cups, salt and pepper can be added once cups are filled, then gently stir with a toothpick.
    For the fruit egg cups, drizzle honey last and give a gentle stir with a toothpick.
  • Bake egg muffin cups for about 30 minutes, or until firm.
    Cool and remove from the muffin tin.


Storage: Egg muffin cups will last about 5 days in the fridge and can be eaten room temp or pop in a microwave for about 40 seconds. Egg muffin cups can be frozen as well, thawed and warmed when ready to eat. These make great ‘to-go’ healthy lunches or snacks. 
Healthy Egg Muffin Cups 3 Ways - Smart Meal Prep
Healthy Egg Muffin Cups 3 Ways – Smart Meal Prep
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