Fluffy, protein-packed egg cups loaded with fresh veggies — the perfect grab-and-go breakfast for busy mornings. These baked muffin cups are low-carb, gluten-free, and meal-prep friendly.

Recipe Card

Protein Packed Veggie Egg Muffin Cups

Servings

Yield: 2 ramekins (serves 2)

Timing

Prep Time: 5 minutes
Cook Time: 20–25 minutes
Total Time: 30 minutes

Dietary Info

✅ High-protein
✅ Low-carb
✅ Gluten-free

Ingredients (with Quantities)

4 large eggs
6–8 cherry tomatoes, halved
½ cup fresh spinach, chopped
¼ cup bell peppers, diced
2 tbsp milk (or dairy-free alternative)
¼ tsp salt
⅛ tsp black pepper
Olive oil or cooking spray, for greasing ramekins

Instructions

Preheat oven to 375°F (190°C).
Lightly grease two ramekins with olive oil or cooking spray.
In a bowl, whisk 4 eggs until smooth. Add 2 tbsp milk, salt, and pepper.
Chop your veggies: halve the cherry tomatoes, dice bell peppers, and roughly chop spinach.
Divide tomatoes, spinach, and peppers evenly between both ramekins.
Pour the egg mixture over the veggies, filling each ramekin ¾ full.
Bake for 20–25 minutes until the tops are lightly golden and the center is set or you can microwave for 2-3 mins, depending on microwave wattage.
Cool for 2–3 minutes, then serve warm.

Additional Notes

Fresh, ripe cherry tomatoes add natural sweetness.
Baby spinach works best because it cooks down quickly.
These cups are naturally gluten-free and vegetarian.

I. Introduction

These High-Protein Veggie Egg Muffin Cups make breakfast simple, nutritious, and satisfying. Packed with whole eggs and colorful fresh vegetables, they deliver great protein, minimal carbs, and big flavor — all in a convenient, single-serve ramekin. Whether you’re meal-prepping or need a fast morning bite, these baked egg cups are ready in under 30 minutes.

II. Step-by-Step Cooking Guide

1. Prep the Ramekins

Lightly grease the ramekins to prevent sticking and to help the egg mixture puff evenly.

2. Whisk the Eggs

Whisk the eggs thoroughly until no streaks remain. This creates fluffy, uniform muffin cups.

3. Chop the Veggies

Cherry tomatoes add moisture and a burst of flavor.
Bell peppers bring crunch and color.
Spinach cooks down into the eggs effortlessly.

4. Layer the Vegetables

Add the chopped vegetables to each ramekin first — this prevents the veggies from floating to the top during baking.

5. Pour the Egg Mixture

Slowly pour the egg mixture into each ramekin, covering the veggies but leaving space at the top to allow rising.

6. Bake/Microwave Until Set

Bake until the centers are firm and the tops turn slightly golden. If they jiggle, bake an extra 2–3 minutes.

Microwave one ramekin at a time so it cooks evenly. Cook on 50–60% power for 2 minutes. Check the center — if still wet, continue microwaving in 15–20 second bursts until fully set. Total time: 2½–3 minutes per ramekin, depending on microwave wattage.

III. Ingredient Details & Substitution Tips

Eggs

Main protein source — 4 large eggs provide ~24g protein total.

Cherry Tomatoes

Adds moisture and natural sweetness. Can substitute: grape tomatoes or diced Roma tomatoes.

Spinach

Perfect leafy base. Swap with:

Kale (finely chopped)
Swiss chard
Arugula (peppery flavor)

Bell Peppers

Adds crunch and color. Any color works.

Milk or Dairy-Free Milk

Makes eggs fluffy. Can use:

Almond milk
Oat milk
Coconut milk (light)

Seasoning

Salt + pepper keep it simple — you can add paprika, chili flakes, or garlic powder.

Substitutions for More Protein

Add 2 tbsp cottage cheese
Add 1 tbsp nutritional yeast
Add chopped cooked chicken or turkey
Add 1–2 tbsp shredded low-fat cheese

IV. Variations & Serving Suggestions

Flavor Variations

Cheesy Veggie Cups: Add shredded cheddar or mozzarella
Spicy Version: Add jalapeños or chili flakes
Mediterranean: Add olives + feta
Mushroom Lovers: Add sautéed mushrooms for extra umami

Serving Suggestions

Serve with whole-grain toast
Pair with yogurt for extra protein
Add avocado slices on top
Drizzle with hot sauce or sriracha

V. Storage & Make-Ahead Info

Refrigeration

Store in airtight container 3–4 days
Reheat in microwave 20–25 seconds

Freezing

Freeze up to 1 month
Thaw overnight and reheat in microwave

Meal Prep Tip

Bake multiple ramekins at once for an easy weekly breakfast plan.

VI. Nutrition Facts (Per Serving — Approximate)

(Based on 1 ramekin)

Calories: 130
Protein: 12g
Carbs: 4g
Fat: 8g
Fiber: 1g
Sugar: 2g
Allergens: Egg, dairy (if using milk)

VII. Frequently Asked Questions

Q: Can I make these in a muffin tin instead of ramekins?
Yes — divide into 4 muffin cups. Bake 15–18 minutes.

Q: Why did my egg muffins deflate?
Normal — eggs puff while hot and settle as they cool.

Q: Can I add cheese?
Absolutely — cheddar, mozzarella, or Parmesan all work.

Q: Can I use egg whites only?
Yes, use ½ cup liquid egg whites per ramekin.

VIII. Optional Personal Story

I started making these egg cups during busy weeks when I needed something fast, healthy, and high in protein. These veggie-packed cups quickly became a staple because they’re filling, customizable, and perfect for mornings when there’s no time to cook. Plus, the colors from the veggies make the meal feel fresh and energizing.

IX. Reader Interaction

Tried these High-Protein Veggie Egg Muffin Cups?
Drop a comment below or share your version — I’d love to see how you customize them!