Description
Make these simple, protein-packed egg muffin cups for quick grab and go eggs perfect for breakfast meal prep. They reheat well for busy weekday mornings.
Ingredients
Scale
- 12 large eggs
- 1/4 cup milk (any kind)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup chopped cooked meat (like ham or turkey sausage)
- 1/2 cup shredded cheese (cheddar or Monterey Jack work well)
- 1/2 cup chopped vegetables (spinach, bell peppers, or onion)
Instructions
- Preheat your oven to 375 degrees Fahrenheit. Lightly grease a standard 12-cup muffin tin.
- In a large bowl, whisk together the eggs, milk, salt, and pepper until fully combined and slightly frothy.
- Distribute the chopped meat, cheese, and vegetables evenly among the prepared muffin cups. Fill each cup about halfway with the mix-ins.
- Carefully pour the egg mixture over the fillings in each cup, filling them about three-quarters full. Do not overfill.
- Bake for 15 to 18 minutes, or until the egg cups are set in the center and lightly golden around the edges.
- Remove the tin from the oven and let the egg muffin cups cool in the tin for 5 minutes before carefully removing them with a small spatula.
- For meal prep, let the cups cool completely before storing them in an airtight container in the refrigerator for up to 4 days.
Notes
- To freeze these keto egg bites, place cooled cups in a freezer-safe bag or container. They keep well for up to one month.
- To reheat, microwave one or two cups for 30 to 60 seconds until warmed through.
- Feel free to swap out the meat and cheese for your favorite low carb breakfast additions.
- Prep Time: 10 min
- Cook Time: 18 min
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 90
- Sugar: 1
- Sodium: 250
- Fat: 6
- Saturated Fat: 2
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0
- Protein: 8
- Cholesterol: 150