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stack of three quinoa egg muffins on gray background
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5 from 1 vote

21 Best Meal Prep Breakfast Ideas + Breakfast Egg Cups

Meal prep these breakfast egg cups and store in the fridge or freezer! You can customize them with a variety of vegetables and other add ins.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Servings: 12
Calories: 109kcal


  • 8 eggs
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 2 cups mixed vegetables (cut very small)
  • 1 cups shredded cheese (½ cup reserved for sprinkling muffin tops)
  • ½ cup all purpose flour (gluten-free or almond flour may be subbed)
  • ½ teaspoon baking powder


  • Heat oven to 350°F.
  • Line a standard sized muffin pan with parchment or silicone liners and set aside.
  • In a large bowl, mix together any vegetables, eggs, salt and pepper, until well combined.
  • Stir in the flour and baking powder until completely incorporated.
  • Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
  • Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.



Egg muffins may be stored in the fridge for up to 4 days. Reheat on a paper towel in the microwave until steaming hot.
Egg muffins may be wrapped in plastic, parchment or wax paper and placed in a large meal prep container or plastic bag in the freezer. Freeze for up to 3 months.
Thaw completely before heating in the microwave.


Serving: 1muffin | Calories: 109kcal | Carbohydrates: 9g | Protein: 7g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 116mg | Sodium: 212mg | Potassium: 134mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1762IU | Vitamin C: 3mg | Calcium: 78mg | Iron: 1mg