Egg Muffin Cups

Egg Muffin Cups prepared 3-ways with either veggies, meat, fish or dried fruits, is an easy protein rich approach  to breakfast, lunch or snack time. 

Healthy Egg Cups
Healthy Egg Cups

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.

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 egg muffin cups longggggg before they were a ‘thing’!

Egg cups
Egg Cups

How To Make Egg Muffin Cups

Here is the time-efficient beauty about these egg muffin cups; leftovers in the fridge or pantry items we often forget are in there, turn six whipped eggs 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 cup veggie or meat ingredients
Egg Cup Veggie or Meat Ingredients

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

Then I went with canned sardines with peppers and spinach in the second.

The third cup is dried cherries with ground nuts and goat cheese, sweetened only with a little honey. for the third, Your entire kitchen is fair game for whatever you happen to have on hand!

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. Fill the non-stick prepped muffin cup tins, 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 Cups
Fruit Veggie or Meat Protein Rich Egg 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


  • 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
My Muffin Madness Cookbook
Egg Muffin Cups

Egg Muffin Cups

Egg Muffin Cups prepared 3-ways with either veggies, meat, fish or dried fruits.
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Course: Eggs
Cuisine: American
Prep Time: 30 minutes
Cook Time: 40 minutes
Total Time: 1 hour 10 minutes
Servings: 6 servings
Calories: 300kcal


  • Eggs – 6
  • Protein powder – 2 tablespoons
  • Non-stick spray

For Chicken or Turkey Egg Muffin Cups

  • Chicken or turkey – 1/4 cup, chopped
  • Zucchini – 1/4 cup, chopped
  • Olives – 4 or 5, sliced thin
  • Grated cheese – 1 tablespoon

For Canned Fish Egg Cups

  • Canned fish – 1/4 cup, chopped
  • Scallion – 1 tablespoon, chopped finely
  • Peppers – 1/4 cup, chopped
  • Spinach or kale – 1/4 cup, chiffonade chopped

For Dried Fruit Egg Cups

  • Brazil nuts or other – 1 tablespoon, ground to a powder
  • Dried fruit – 1/4 cup
  • Soft cheese – 1 tablespoon, crumbled
  • Honey – 1 tablespoon


  • In a blender, whisk the eggs and protein powder until all the lumps from the powder are gone.
  • Spray the muffin tins with non-stick oil. Fill the 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.


  • For a Chiffonade chop of small leaves, simply stack 5-6 leaves, roll tightly like a cigar, then make small slices, causing the leaves to become ring-like. This is an easy way to incorporate leaves of vegetables or herbs into food. 
  • 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. 
  • Nutrition

    Calories: 300kcal
    Egg muffin cups
    Egg Muffin Cups
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