Quick Description
These Fluffy Egg Cups are light, cheesy, and perfectly portioned breakfast muffins that are easy to make and great for meal prep. Soft on the inside and gently set on the outside, they’re packed with protein and ideal for busy mornings, grab-and-go breakfasts, or a simple high-protein snack.
Servings & Timing
Serves: 6 egg cups
Prep Time: 5 minutes
Bake Time: 15–18 minutes
Total Time: ~25 minutes
Ingredients List
Egg Mixture
- 6 large eggs
- ¼ cup grated Parmesan cheese
- ¼ tsp salt
- ¼ tsp black pepper
Optional Add-Ins (Choose Any)
- ¼ cup chopped spinach
- ¼ cup diced bell peppers
- ¼ cup cooked bacon or sausage
- ¼ cup shredded mozzarella or cheddar
- Chopped green onions
(Nonstick spray or oil for muffin tin)
Instructions
-
Preheat the Oven
Preheat oven to 375°F (190°C). Lightly grease a 6-cup muffin tin. -
Whisk the Eggs
In a bowl, whisk eggs until fully blended and slightly frothy. -
Season & Add Cheese
Stir in Parmesan cheese, salt, and black pepper. Mix until evenly combined. -
Add Optional Fillings
Gently fold in any optional vegetables, meats, or extra cheese. -
Fill the Muffin Tin
Pour the egg mixture evenly into the prepared muffin cups, filling about ¾ full. -
Bake
Bake for 15–18 minutes, or until eggs are set and slightly puffed. -
Cool Slightly & Serve
Let egg cups rest for 2–3 minutes before removing from the pan.
Nutrition (Approximate, per egg cup)
- Calories: 95
- Protein: 7g
- Carbs: 1g
- Fat: 7g
- Fiber: 0g
(Nutrition varies with add-ins)
Benefits
- High-Protein: Keeps you full and energized
- Meal-Prep Friendly: Make once, eat all week
- Low-Carb: Great for keto or low-carb lifestyles
- Customizable: Endless flavor options
Additional Notes
- Eggs will puff while baking and settle as they cool—this is normal.
- Use silicone liners for easiest release.
- Avoid overbaking to keep them fluffy.
Dietary Info
- High-Protein: ✔️
- Low-Carb: ✔️
- Gluten-Free: ✔️
- Keto-Friendly: ✔️
Brief Introduction
Egg muffins are one of the easiest ways to enjoy a protein-packed breakfast without any hassle. These fluffy egg cups are simple, satisfying, and perfect for mornings when time is tight.
Step-by-Step Cooking Guide
- Whisk eggs until frothy
- Mix in cheese and seasoning
- Pour into muffin tin
- Bake until set
Ingredient Details & Substitutions
- Eggs: Use fresh eggs for best texture
- Parmesan Cheese: Adds flavor and helps structure
- Add-Ins: Cook meats first to avoid excess moisture
Recipe Variations & Serving Suggestions
Variations:
- Southwest: Add peppers and a pinch of chili powder
- Mediterranean: Add spinach and feta
- Breakfast Meat Lover: Bacon, sausage, and cheddar
Serve With:
- Toast or English muffin
- Fresh fruit
- Avocado slices
Storage & Make-Ahead
- Refrigerate: Up to 4 days
- Freeze: Up to 2 months
- Reheat: Microwave 20–30 seconds
FAQs
Why did my egg cups deflate?
Eggs naturally puff and settle as they cool.
Can I use egg whites only?
Yes—use 1½ cups liquid egg whites.
Can I double the recipe?
Absolutely—use a 12-cup muffin tin.
Optional Personal Story
These egg cups became my go-to breakfast once I realized how easy mornings could be. I make a batch once and breakfast is handled for days.
