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Why You’ll Love My Egg Muffin Cups
Ingredients & Substitutions
How To Make Egg Muffin Cups
Recipe Tips & Notes
15 Filling Variations
Storage & Reheating
My Tools For This Recipe
Egg Muffin Cups Recipe card
More Healthy Egg Recipes
Recipe Reviews

Make one batch of my egg muffin cups and you’ll never want to live without them in your fridge again! Sometimes called breakfast egg muffins or mini frittatas , they make the most amazing meal prep healthy breakfast for busy days — whether you’re rushing out the door or rushing to your home office like me. Pair them with my bulletproof coffee for a filling, protein-packed morning meal. I even have a formula of ratios for you, so you can customize them to your heart’s content.

If you prefer the egg yolks and whites separate from each other, try my baked eggs in a muffin tin (very similar to these egg muffin cups, but not scrambled), or cloud eggs instead.

Why You’ll Love My Egg Muffin Cups

Taste like an omelette – These have all the fluffy texture of my omelette recipe , but in portable form… for those days you want eggs, but need the grab-and-go factor.
Super easy to make – Just cook your favorite fillings, whisk the egg base, combine, and bake. Even my kids like to help me prepare them.
Quick prep time – Most of the time to make these is hands-off, so you can do other things while they cook. Helpful if you’re always doing a bunch of things at once like I am!
Totally customizable – Make your egg muffin cups with vegetables, meats, cheeses, or any combination of these! I picked veggies for these pictures, but have made them every which way over the years.
Perfect for meal prep – They store and even freeze well, so you can plan ahead for hectic mornings… or you know, reach for them when you realize you had no plan. I always try to keep some in my freezer.
Healthy breakfast – Egg muffins are packed with protein and vegetables (a.k.a. my requirements for a meal), so they are naturally low carb and gluten free.

Ingredients & Substitutions

Here I explain the best ingredients for egg muffin cups, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Eggs – I prefer to use whole eggs, but egg whites alone work fine. To do this, replace each large egg with 3-4 tablespoons of egg whites (about 1.5 egg whites).
Milk Or Cream – Helps the eggs get fluffy! I love the richness of heavy cream, but you can swap it for any milk of your choice, such as regular milk, half and half, coconut milk, or almond milk .
Cheese – I use shredded cheddar most often. You can also try mozzarella, Gruyere, feta, or any other cheese you like. For a dairy-free option, simply omit the cheese (and use almond or coconut milk above).
Fillings – I used broccoli, cauliflower, and bell peppers in the pictures and the egg muffin cups recipe card below, because that’s what I had on hand. Make it your own by choosing your favorite veggies (fresh or frozen both work fine!) and/or meats. I often make these with cooked crumbled sausage, diced ham , or chopped oven bacon instead of some of the veggies.
Aromatics – Not required, but I love adding some minced garlic… because, um, I add it to everything . Caramelized onions would also be a delicious addition. For convenience, you could just whisk in 1/2 to 1 teaspoon of garlic powder or onion powder directly into the egg mixture.
Olive Oil – For cooking the vegetables. Avocado oil works great, too.
Sea Salt & Black Pepper

How To Make Egg Muffin Cups

I have step-by-step photos here to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card .

Cook the add-ins. Toss the broccoli, cauliflower, red pepper, and garlic (or any other vegetables you are using) with the olive oil. Spread out in a single layer on a baking sheet and roast until edges are browned. If you’re making your egg muffin cups with bacon, sausage, or other meats, pre-cook these as well.
Prep the pan. Line a muffin pan with parchment paper liners or silicone cups . (You can also just spray with cooking spray, but liners make the muffins easier to remove and more portable, and require less cleanup.) Divide the roasted vegetables among the cups.

Muffin tin filled with roasted vegetables. - 6

Whisk the egg base. In a large bowl, whisk together the eggs, heavy cream (or milk of choice), sea salt, and black pepper. Stir in cheese of your choice. Pour the mixture into the muffin wells. (Alternatively, you can sprinkle the cheese over the other fillings and then pour the rest of the egg mixture on top.)
Bake. Your egg muffin cups are ready when the eggs are set! Just be careful not to overcook them.

Whisked eggs, milk, and cheese in a bowl. - 7

Egg muffin cups in a muffin tin, filled before baking. - 8

Recipe Tips & Notes

Always pre-cook your fillings. Whether you are adding vegetables, meats, or both, you have to cook them first. If you don’t, raw meats won’t cook through properly and raw veggies will turn your egg muffin cups into a soggy, watery mess.
You can pre-cook any way you want. I prefer roasting the vegetables because it imparts so much flavor, but any cooking method (steaming, boiling, or sauteing in a skillet) will also work. Be sure to pat dry if steaming or boiling.
Use up leftovers. Like my chicken bacon ranch casserole , this recipe is a great way to clean out your fridge! If you have any leftover veggies or meats that are cooked from another dish, feel free to throw them in.
Deflating a bit is normal. The air bubbles in the egg expand while baking, and they deflate as they cool. One way to reduce this effect is to let the muffins cool more slowly, so keep them in the pan to cool before removing them. I still love them even when they do shrink!

15 Filling Variations

One of my favorite things about this egg muffin cups recipe is that it’s so versatile and easy to customize. I’m always making something different with them! Try these combinations for add-ins:

Ham & Cheese – Diced ham and chopped American (or cheddar) cheese.
Peas & Carrots – My kids’ favorite combination! This one is convenient because you can just quickly saute a bag of frozen peas and carrots.
Bacon Cheddar – Classic cooked bacon and shredded cheddar (but really, almost any cheese goes with bacon!).
Mushroom Swiss – Make my sauteed mushrooms and add shredded Swiss cheese.
Asparagus Gruyere – Chopped cooked asparagus (a great way to use up leftover roasted asparagus !) and shredded Gruyere cheese.
Spinach Feta – Spinach and crumbled feta cheese. Fresh spinach is very watery, so for spinach egg muffin cups, I use either sauteed spinach or frozen spinach drained well.
Garden Veggie – Bell peppers, mushrooms, onions, and chopped tomatoes (pat very dry and omit seedy parts). I cook the mushrooms and peppers, but not the tomatoes.
Greek Inspired – Cooked bell peppers and red onions, sliced olives, fresh basil, and crumbled feta cheese.
Pizza – Chopped pepperoni and shredded mozzarella. Dip in marinara sauce for serving.
Tex-Mex – Cooked chorizo , sauteed or roasted bell peppers , and choose from Pepper Jack, Cotija (my fave), or Mexican blend cheese.
Jalapeno Popper – I use all the components of my jalapeno poppers and tuck them inside the egg muffins: cooked bacon, chopped jalapeno peppers, sliced green onions, shredded cheddar, and small pieces of cream cheese. You only have to pre-cook the bacon (try my oven bacon or air fryer bacon as hands-off methods) for this one.
Meat Lover’s – My husband loves this one! Sausage, pepperoni, Canadian bacon, and either cheddar or mozzarella (or both!). You can also just make my simpler sausage egg muffins without the other meats.
Sun-Dried Tomato & Zucchini – I made a version with sauteed zucchini , sun-dried tomatoes , and goat cheese when I had leftovers from those recipes, and it was amazing! You’ll need to cook down the zucchini a lot , otherwise it tends to get watery.
Garlic Parmesan – Sauteed minced garlic, Italian seasoning (or fresh herbs like pasley and chives), and shredded parmesan cheese. This version is missing bulky add-ins, so I add 3-4 more eggs and an extra tablespoon or two of milk/cream to make up for it.
Salmon – Smoked salmon (or my homemade lox is a treat when I have it), capers, fresh dill, fresh chives, and dollops of cream cheese.

THE PERFECT RATIO: For 12 egg muffin cups, use 8 eggs, 1/4 cup milk of choice, 3/4 cup cheese, and 2-2.5 cups of add-ins.

The volume for the add-ins is after cooking, so you’ll start with more. (About 3 cups of most vegetables will make 2-2.5 cups cooked.)

Bonus: If you want a less eggy, more muffin-like texture that’s still high in protein and savory, try my cottage cheese muffins .

Storage & Reheating

Store: Keep extras in an airtight container in the refrigerator for up to 5 days.
Meal prep: These are awesome for meal prep, so you can definitely make a batch ahead for quick breakfasts or snacks! Or sometimes I just cook the add-ins (vegetables and/or meats) ahead of time and bake them fresh.
Reheat: For the fastest option (that I usually go for), warm them up in the microwave for about 30 seconds each. You can also heat them in the oven at 350 degrees F, which will give you a better texture but takes more time (about 10 minutes). Be careful not to overcook, or they will be rubbery.
Freeze: Let the baked egg muffin cups cool completely first. Wrap them individually in plastic wrap, transfer to a zip lock bag, and keep in the freezer for up to 3 months. While I’ve reheated them from frozen in a pinch, they taste much better if you let them thaw in the fridge overnight before reheating.

My Tools For This Recipe

3-Compartment Meal Prep Containers – Pop a few egg muffin cups in here with a side of green salad and some nuts, and you’ve got a nutritious breakfast that’s quicker than the drive-thru. I love that they are glass.
Muffin Tin – I wrote my recipe for a regular-sized muffin tin ( this one is my favorite ), but you can easily use a mini muffin tin . You’ll get about twice as many muffins and the cook time will be much faster.
Muffin Liners – I always use these parchment paper liners for easy cleanup! You can also use silicone muffin liners .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

1 cup Broccoli (cut into 1/2-inch florets) ▢
1 cup Cauliflower (cut into 1/2-inch florets) ▢
1 cup Red bell pepper (chopped into 1/2-inch pieces) ▢
2 cloves Garlic ▢
2 tbsp Olive oil ▢
8 large Eggs ▢
1/4 cup Heavy cream (or any milk of choice) ▢
1 tsp Sea salt ▢
1/2 tsp Black pepper ▢
3/4 cup Cheddar cheese (shredded; replace with more veggies for dairy-free) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper or foil (grease if using foil).
In a large bowl , toss together the broccoli, cauliflower, red pepper, minced garlic, and olive oil.
Arrange the vegetables in a single layer on the baking sheet. Roast in the preheated oven for 15-20 minutes , until the edges of the broccoli are browned.
Meanwhile, line a muffin tin with 12 parchment muffin liners or silicone muffin liners .
When the vegetables are done, keep the oven on. Arrange the veggies evenly in the muffin cups.
Whisk together the eggs, heavy cream, sea salt, and black pepper. Stir in the cheddar cheese. Pour the egg mixture into the muffin cups over the vegetables.
Bake for 15-20 minutes , until the eggs are set.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 egg muffin

For other flavor options and the formula to use any fillings you want, see the blog post above.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

Breakfast Egg Muffin Cups Recipe

More Healthy Egg Recipes

Free Printable: Low Carb & Keto Food List

Want The Keto Cheat Sheet Printable PDF System?
The Basic Keto Meal Formula
Understanding Macros
Keto Food Swaps
Keto Food List
Electrolyte Basics
Keto Diet Types
Want The Keto Cheat Sheet Printable PDF System?
Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Keto Cheat Sheet System - printable pdf's and ebooks - 13

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
Keto flu guide – Understand what it is and exactly how to avoid it.
Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Pick A Protein	Pick A Veggie	Add Fat
Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison	Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery	Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Instead Of This…	Eat This
Pancakes	Almond flour pancakes or coconut flour pancakes
Oatmeal	Keto oatmeal with hemp seeds
Cinnamon rolls	Fathead cinnamon rolls
Cereal	Keto nut granola
Muffins	Almond flour muffins or coconut flour muffins
Donuts	Almond flour donuts
Scones	Almond flour scones
High-sugar smoothies	Smoothie with berries or avocado
Hash browns	Cauliflower hash browns
Breakfast casserole	Breakfast casserole with no potatoes
Egg whites	Whole eggs
Turkey bacon	Bacon
Waffles	Chaffles

Keto Swaps For Bread

Instead Of This…	Eat This
Bagels	Fathead bagels
English muffin	Almond flour English muffin
White bread	Keto white bread
Multigrain bread	Coconut flour bread with seeds
Tortillas for wraps	Coconut flour tortillas
Corn taco shells	Cheddar cheese taco shells
Burger buns	Oopsie rolls , portobello mushroom caps
Breadsticks	Cauliflower breadsticks
Biscuits	Almond flour biscuits
Cornbread	Almond flour cornbread
Croutons	Parmesan crisps
Rice	Cauliflower rice , konjac rice

Keto Swaps For Meals & Side Dishes

Instead Of This…	Eat This
Breaded wings	Crispy air fryer wings (unbreaded)
Low-fat meat & poultry	High-fat cuts, or cook low-fat cuts with fat
Mashed potatoes	Mashed cauliflower
Roasted potatoes	Roasted or fried radishes
Tacos	Taco salad
Pizza	Fathead crust , chicken crust , or cauliflower crust pizza
Lasagna	Eggplant lasagna
Potato salad	Cauliflower “potato” salad
French fries	Jicama , rutabaga , or zucchini fries
Tater tots	Cauliflower tots
Wraps	Lettuce wraps , almond flour tortillas
Sushi	Naruto-style or homemade rice-free sushi
Breaded chicken or fish	Breaded cuts with almond flour or pork rinds
Spaghetti	Zoodles , spaghetti squash , shirataki noodles, kelp noodles

Keto Swaps For Snacks & Sauces

Instead Of This…	Eat This
Nachos	Cheese crisps
High-sugar fruit	Berries & other keto fruits
Crackers	Almond flour crackers
Hummus	Cauliflower hummus
Soft pretzels	Fathead pretzels
Popcorn	Puffed cheese
Granola bars	Grain-free granola bars
Jam	Sugar-free berry chia jam
Sweet fruity yogurt	Full-fat plain Greek yogurt with berries
Sweet salad dressing	Ranch , blue cheese , or plain vinaigrette
Ketchup	Mustard and/or sugar-free ketchup
BBQ sauce	Sugar-free BBQ sauce
Sweetened peanut butter	Natural, sugar-free nut butters
Light mayo	Avocado oil mayo
Maple syrup	Sugar-free, maple flavored syrup
Potato chips	Zucchini chips , pepperoni chips , pork rinds

Keto food swaps - snacks and sauces - 17

Keto Swaps For Cooking & Baking

Instead Of This…	Eat This
Sugar	Monk fruit or allulose
Powdered sugar	Powdered monk fruit or allulose
White flour	Almond or Coconut flour (use in tested recipes)
Making baked goods soft/chewy	Xanthan gum, flax seed meal, psyllium husk powder
Breadcrumbs	Pork rinds or almond flour
Margarine	Butter, coconut oil, or ghee
Vegetable oil	Olive or avocado oil
Bananas	Banana extract
Chocolate chips	Sugar-free chocolate chips
Cornstarch or flour roux	Xanthan gum or gelatin powder (used at the end)
Simple syrup	Dissolve monk fruit allulose blend in water over heat

Keto food swaps - baking and cooking - 18

Keto Swaps For Drinks

Instead Of This…	Eat This
Lemonade	Water with lemon
Soda	Flavored sparkling water
Milk	Almond milk, coconut milk, heavy cream
Latte	Butter coffee
Coffee creamer	Heavy cream
Sweet wine	Dry wine
Beer	Ultra light beer
Mixed drinks	Hard liquor with soda + lemon

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Keto foods to eat and avoid summary - 20

Foods To Eat On Keto

Leafy greens – Such as spinach, chard, and lettuce.
Above-ground veggies – Such as peppers, zucchini, and cauliflower.
Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
Natural meats – Such as beef, lamb, and pork.
Berries – Such as raspberries, blackberries, and strawberries.
Avocados
Unsweetened nut milks – Such as almond milk and coconut milk.
Almond flour and coconut flour
Eggs
Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

White flour & sugar
Rice & grains – Such as barley, wheat, and corn.
Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
Cereal
Processed food – Such as granola bars, candy
Most fruit – Such as apples, bananas, and grapes
Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
Starchy veggies – Such as peas, carrots, and beets.
Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Keto Cheat Sheet System - printable pdf's and ebooks - 21

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Sodium	Magnesium	Potassium
Bone broth Boullion cubes Bacon Salted nuts Pickles	Seaweed Seeds Nuts Avocado Leafy greens	Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!