Easy Savory Muffin Tin Egg Cups Recipe for Perfect Meal Prep
These savory muffin tin egg cups are quick, easy, and perfect for meal prep. They combine fluffy eggs, creamy cottage cheese, melty cheese, and savory fillings for a comforting and protein-packed breakfast.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 12 servings 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- 8 large eggs (room temperature)
- ½ cup small-curd cottage cheese
- ¼ cup whole or 2% milk (or dairy-free milk)
- ½ cup shredded cheddar or mozzarella cheese
- ½ cup cooked bacon or sausage, chopped (optional)
- 1 cup chopped vegetables (bell peppers, spinach, mushrooms, onions)
- 2 tablespoons fresh herbs (parsley or chives), chopped
- Salt and pepper to taste
- ½ teaspoon garlic powder (optional)
Instructions
- Preheat oven to 350°F (175°C) and lightly grease a 12-cup muffin tin with non-stick spray or olive oil.
- Cook bacon or sausage until crispy and chop into small pieces. Sauté raw vegetables until softened, about 3-4 minutes. Let cool slightly.
- In a large bowl, whisk together 8 eggs, ½ cup cottage cheese, and ¼ cup milk until fully combined and slightly frothy.
- Stir in ½ cup shredded cheese, cooked meats, sautéed veggies, 2 tablespoons chopped herbs, ½ teaspoon garlic powder, and salt and pepper.
- Divide the mixture evenly among the 12 muffin cups, filling each about ¾ full.
- Bake for 18-22 minutes until egg cups are set and lightly golden. Test doneness with a toothpick; it should come out clean.
- Let cool for 5 minutes, then run a knife around edges and carefully remove egg cups.
- Serve warm or refrigerate for meal prep.
Notes
Use room temperature eggs for fluffier texture. Pre-cook veggies and meats to avoid soggy egg cups. Fill muffin cups ¾ full to prevent overflow. Rotate muffin tin halfway through baking for even cooking. For dairy-free, substitute cottage cheese and milk with coconut yogurt and almond milk. For extra fluffiness, avoid over-mixing eggs.
Nutrition
- Serving Size: 1 egg cup
- Calories: 135
- Sugar: 1
- Sodium: 220
- Fat: 9
- Saturated Fat: 3.5
- Carbohydrates: 2.5
- Fiber: 0.5
- Protein: 11
Keywords: egg cups, muffin tin eggs, savory breakfast, meal prep, protein breakfast, easy breakfast, make ahead breakfast