These 5 Low Calorie Egg Muffins for Breakfast are healthy and easy to make. From vegetarian options, to bacon muffin cup eggs, or egg muffins with sausage, there are lots of yummy combinations to try!
Best of all, these baked omelets start at just 36 calories!
These yummy eggs in muffin cups make great meal prep breakfasts, and you can make several flavors at a time… something for everyone.
The first muffin cup eggs recipe includes a video on how to make muffin tin eggs, and can also be found in our best selling cookbook Lose Weight By Eating Detox Week.
These 5 Egg Muffins for Breakfast start at just 36 calories each!
5 Low Calorie Egg Muffins for Breakfast
This article will supply you with everything you’ll need to make muffin tin eggs easily at home.
From a shopping list, to a printable recipe card. You’ll find a nutrition label, how to video, and more in the sections below.
To make this recipe for eggs in muffin cups easy, we’ve supplied you with the following sections.
Read through them for helpful resources, or skip ahead to the recipe card with the link below.
What You’ll Find in this Article:
- Ingredients in Muffin Egg Cups (shopping list!)
- How to Make Egg Muffins Cups
- 5 Low Calorie Egg Muffins for Breakfast (recipe card!)
- Egg Muffins Calories and Nutrition
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in my email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin these breakfast egg muffins recipes to Pinterest so it is safely stored for you.
Up next, 5 shopping lists for egg muffins breakfast recipes…
Ingredients in Muffin Egg Cups
You can get creative and add in some meat to the Greek Omelet Cups or the Goat Cheese Veggie egg muffins recipe. Or add more veggies to the egg muffins with bacon.
And unlike some other low calorie eggs in muffin cups recipes, we use both whole eggs and egg whites. So you get a filling egg in muffin cup, that’s also under 50 calories.
Shopping Lists for 5 Recipes for Breakfast Egg Muffins:
Goat Cheese Egg Muffins with Spinach:
- Olive oil spray
- Red bell pepper
- Onion
- White mushrooms
- Spinach
- Basil
- Large eggs
- Salt and pepper
- Crumbled goat cheese
Cheddar Bacon Egg Muffins:
Sausage Egg Muffins:
- Olive oil spray
- Red bell pepper
- Onion
- Breakfast Sausage Patties
- Large eggs
- Salt and pepper
- Sharp cheddar cheese
Greek Veggie Egg Muffins:
- Olive oil spray
- Red bell pepper
- Red onion
- Cherry tomatoes
- Spinach
- Kalamata olives
- Large eggs
- Salt and pepper
- Feta cheese
Ham and Cheese Egg Muffins:
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this low calorie breakfast egg muffins recipe you want to make. It will do all the measurement math for you! All of the ingredients for this baked omelet recipe can be doubled or tripled with the click of a button.
Up next, how to make breakfast egg muffin cups…
How to Make Egg Muffins Cups
You can choose to use muffin liners, or not. Just make sure to spray them if you choose to make your eggs in muffin liners.
There’s a video below in the recipe card on how to make muffin cup eggs. So if you prefer to watch, join us in the kitchen while we make healthy egg muffin cups.
How to Make Egg In Muffin Cups:
- Preheat the oven to 350°F.
- Spray a 12-cup muffin pan with oil spray.
- Divide the veggies and protein among the muffin cups.
- In a large bowl, whisk together the eggs, egg whites, salt, and pepper.
- Pour 2 tablespoons of the egg mixture into each muffin cup, then top each with 1 teaspoon of cheese.
- Bake the omelets for 20 minutes, then let them rest for 5 minutes in the pan (this will help them stay together).
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for the best egg muffins healthy recipes…
5 Low Calorie Egg Muffins for Breakfast
These healthy muffin tin eggs are easy to make, and just 36 calories each!
You can find more low calorie breakfast recipes in the “What to Read Next” section below… so keep scrolling!
5 LOW CALORIE Egg Muffins Cups
Equipment
Ingredients
Goat Cheese Veggie Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped onion
- ½ cup chopped white mushrooms
- ¼ cup chopped spinach
- 5 fresh basil leaves chopped
- 4 large eggs
- 3 large egg whites
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- ¼ cup crumbled goat cheese
Cheddar Bacon Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped onion
- 6 slices of bacon cooked and crumbled
- 4 large eggs
- 3 large egg whites
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/3 cup shredded sharp cheddar cheese
Sausage Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped onion
- 3 Breakfast Sausage Patties cooked and crumbled
- 4 large eggs
- 3 large egg whites
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/3 cup shredded sharp cheddar cheese
Greek Veggie Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped red onion
- ½ cup quartered cherry tomatoes
- ¼ cup chopped spinach
- 10 kalamata olives sliced thin
- 4 large eggs
- 3 large egg whites
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- ¼ cup crumbled feta cheese
Ham and Cheese Egg Muffins:
- Olive oil spray
- 1/2 cup chopped onion
- 1/2 cup sliced ham chopped
- 4 large eggs
- 3 large egg whites
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/3 cup shredded sharp cheddar cheese
Instructions
- Preheat the oven to 350°F.
- Spray a 12-cup muffin pan with oil spray.
- Divide the veggies and protein among the muffin cups.
- In a large bowl, whisk together the eggs, egg whites, salt, and pepper.
- Pour 2 tablespoons of the egg mixture into each muffin cup, then top each with 1 teaspoon of cheese.
- Bake the omelets for 20 minutes, then let them rest for 5 minutes in the pan (this will help them stay together).
Video
Notes
Nutrition
Egg Muffins Calories and Nutrition
The nutrition label below is based off the first recipe (Goat Cheese Veggie Egg Muffins). It reflects one serving, which is one egg muffin cup.
Important Note: As a reminder, at Lose Weight By Eating it is our goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
What to Read Next:
Lose Weight By Eating Cookbooks
Pin this Recipe to Pinterest:
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