Grab-and-Go High-Protein Veggie Egg Cups
by Katie Webster
February 2, 2018 (updated 4/26/22) Jump To Recipe
These Grab and Go Veggie Egg Cups are my fave for a healthy high-protein breakfast for busy mornings. They’re made with any variety of low-carb veggie you like, plus fresh eggs, cheddar cheese and seasoning. Each serving has 17 grams of protein! They are sugar-free, grain-free, vegetarian and low-carb too.
DISCLOSURE: This post is sponsored by Hannaford. I was compensated for my time. All opinions expressed here are my own. Thank you for supporting the brands that make Healthy Seasonal Recipes possible.
Table of contents
Why We Love This Recipe for Veggie Egg Cups
Life is very busy these days, and I’m sure you can relate. Sometimes when life gets busy it can be hard to remember to eat well since there’s not as much time to grocery shop and focus on cooking healthy recipes. Because of this, I wanted to create more make-ahead grab-and-go recipes!
What I especially love about this high protein egg muffins recipe is that they really fill you up and give you lots of energy for the day. We should be eating around 110-130 grams of protein per day, but unfortunately, that isn’t always that easy.
Eating a high protein diet requires planning, since most of the quick and easy snacks we regularly rely on mainly contains carbs. With that being said, meal planning doesn’t always have to be difficult and time consuming. These veggie egg cups come together in only 35 minutes and call for ingredients you most likely already have at home!
You can freeze them, store them in the fridge, eat them for breakfast or as a snack, and bring them with you on your morning commute. I promise your kids will love them too!
After making this recipe, you should also check out these Paleo Egg Muffins. Another amazing make-ahead breakfast!
Key Ingredient for These Protein Egg Bites
Low-carb chopped vegetables
Use low-carb chopped vegetables such as kale, scallions, broccoli and peppers. You can also add in any other low-carb vegetables you have on deck, or swap something out.
Sharp cheddar cheese
Sharp cheddar cheese is the best! I love the cheddar cheese form Hannafords and Cabot Creamery. If you don’t love the tanginess from sharp cheddar, you can use something more mild like a Monterey Jack.
Eggs
Choosing quality eggs isn’t always easy, especially if you’re not sure what you should be looking for. Try to get cage-free eggs whenever possible. I used large eggs such as Nature’s Place Cage-Free Eggs. You’ll know they’re super fresh if the yolks have a bright yellow/orange color.
Additional Ingredients
- Cooking spray or ghee
- ½ cup water
- 2 teaspoons Dijon mustard
- 1 teaspoon smoked paprika, optional
- ½ teaspoon salt
- ¼ teaspoon ground pepper
Step by Step Instructions To Make These Veggie Egg Cups
Step 1: Preheat oven
Preheat the oven to 350 degrees F. Generously coat a 12-cup muffin tin with cooking spray or brush with Ghee.
Step 2: Cook veggies
Combine the veggies and water in a medium saucepan. Cover with a lid and set over high heat. Cook for 4 minutes. Remove the saucepan from heat and drain the vegetables in a sieve or colander.
Step 3: Assemble
Divide the vegetables evenly among the muffin tin wells. Top with cheddar cheese. Whisk to combine the eggs, mustard, paprika, salt and pepper in a large bowl. Pour the egg mixture through a fine-mesh sieve into a large measuring cup. Carefully pour over the vegetables and cheddar, dividing evenly among the cups.
Step 4: Bake
Transfer veggie egg muffins to the oven and bake until the eggs are puffed in the center, 18 to 22 minutes. Let cool at least 20 minutes before removing from the pan. Refrigerate up to 4 days. Reheat until steaming hot or enjoy cold.
FAQs and Expert Tips
Remove the egg muffins from the muffin tin and allow them to fully cool. Place them in a large sealable plastic bag or container and freeze for 1-2 months. To serve, remove from bag or container individually and thaw on a plate for 30 minutes (or in the microwave in 30 second intervals).
Yes. If you’re dairy free or have a dairy intolerance, you can either leave the cheddar cheese out, or use dairy free cheese instead.
You could theoretically add anything you’d like. Some other options are roasted red peppers, zucchini, beans, spinach, mushrooms and onion.
You could make this recipe in a 9×13-inch baking dish instead. Evenly spread out vegetables across the bottom of the baking dish, then carefully pour the egg mixture over top (following original instructions). Once it’s cooked, allow the egg to cool and cut into 2-inch squares.
More Make Ahead Breakfast Recipes
- In the summer, I grow Swiss Chard in my garden and I love to make this Chard and Egg Bake.
- I have been making this Spinach Egg Bake a lot lately too.
- These low carb Breakfast Pitas are to tasty and are so fun to make!
- You can’t go wrong with my Broccoli Egg Bake, especially when you’re feeding a crew.
- I love this recipe for an Easy Veggie Quiche.
- Whole Wheat Crepes are such a delicious and healthy way to enjoy a sweet breakfast.
- This low carb Baked Denver Omelet is one of my go-to’s.
Thanks so much for reading! If you are new here, you may want to sign up for my email newsletter to get a free weekly menu plan and the latest recipes right to your inbox. If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought!
Happy Cooking! ~Katie
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Grab-and-Go High-Protein Veggie Egg Cups
- Total Time: 35 minutes
- Yield: 6 servings 1x
Description
If not being a morning person is standing between you and your healthy eating goals, then these Grab-and-go High-Protein Veggie Egg Cups, may be your new BFF! Rub the sleep outta those eyes, my friend, and grab a couple of these on your way out the door. You’ll get 17 grams of low-carb, veggie heavy, hunger-busting protein to start your day right!
Ingredients
- Cooking spray or ghee
- 3 cups low-carb chopped vegetables, such as kale, scallions, broccoli and peppers
- ½ cup water
- 4 ounces shredded sharp cheddar cheese, 1 cup, such as Cheddar
- 11 large eggs
- 2 teaspoons Dijon mustard
- 1 teaspoon smoked paprika, optional
- ½ teaspoon salt
- ¼ teaspoon ground pepper
Instructions
- Preheat oven to 350 degrees F. Generously coat a 12-cup muffin tin with cooking spray or brush with Ghee.
- Place veggies and water in a medium saucepan. Cover and set over high heat. Cook 4 minutes. Remove from heat and drain the vegetables in a sieve.
- Divide the vegetables evenly among the muffin tin wells. Top with cheddar cheese. Whisk eggs, mustard, paprika, salt and pepper in a large bowl. Pour egg mixture through a fine mesh sieve into a large measuring cup. Carefully pour over the vegetables and cheddar, dividing evenly among the cups.
- Transfer to the oven and bake until the eggs are puffed in the center, 18 to 22 minutes. Let cool at least 20 minutes before removing from the pan. Refrigerate up to 4 days. Reheat until steaming hot or enjoy cold.
Notes
Cooking Tip:
If you don’t have a muffin tin, you could make this recipe in a 9×13-inch baking dish instead. Evenly spread out vegetables across the bottom of the baking dish, then carefully pour the egg mixture over top (following original instructions). Once it’s cooked, allow the egg to cool and cut into 2-inch squares.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: breakfast
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 2 egg cups
- Calories: 224
- Fat: 15
- Carbohydrates: 5
- Fiber: 1
- Protein: 17
Keywords: protein egg bites, high protein egg muffins, make ahead high protein low carb breakfast, veggie egg cups, veggie egg muffins
Katie Webster
Katie Webster studied art and photography at Skidmore College and is a graduate of the New England Culinary Institute. She has been a professional recipe developer since 2001 when she first started working in the test kitchen at EatingWell magazine. Her recipes have been featured in numerous magazines including Shape, Fitness, Parents and several Edible Communities publications among others. Her cookbook, Maple {Quirk Books} was published in 2015. She launched Healthy Seasonal Recipes in 2009. She lives in Vermont with her husband, two teenage daughters and two yellow labs. In her free time, you can find her at the gym, cooking, stacking firewood, making maple syrup, and tending to her overgrown perennial garden.
I have a large container of egg whites . Can I sub it for 11 eggs?
Yes you can use egg whites but they may stick to the muffin tins, so make sure to spray it well or use butter to grease them so that you have an easier time getting them out. I would measure out 2 3/4 cup egg white for the whole eggs.
Made these tonight but had to use veggies on hand…orange and green bell pepper,red onion and left over steamed cauliflower. Delicious!!! Will be making again.
★★★★★
Thank you so much for coming back to review the recipe Yvonne! Have a great day!
Thanks for sharing the Grab and go vigigie egg cups article and i like your blog spot.
It looks so tasty. I like this carab cake so much. The recipe is detailed and very easy to make.
these are wonderful! I used red pepper, mushrooms, green onion and zucchini in mine. And I didn’t precook them, and they still cooked wonderfully.
★★★★★
Love these Grab-and-Go High-Protein Veggie Egg Cups, seems amazing . Thanks for sharing with us , will love to try this one.
★★★★★
This looks tasty! I Can’t wait to try it out.
★★★★★
Thank you, Rylee! Let me know how it goes!
Thanks for sharing these Grab and Go Veggie Egg Cups.
★★★★★
These high Protein Veggie Egg Cups seems super delicious and amazing . Will love to share with others. Thanks for sharing with others .
★★★★★
Thanks for sharing these Grab and Go Veggie Egg Cups, these cups seems super delicious and unique one . Will surely gonna try this amazing recipe ,
★★★★★
I just made these and they are AMAZING!!! So easy and are going to be a staple.
Thank you!!!
Love this “GRAB-AND-GO HIGH-PROTEIN VEGGIE EGG CUPS”, seems so delicious and amazing one , will love to try this. Thanks for sharing this one.
★★★★★
Thanks so much for the rating and comment! Glad you enjoyed it!
Love this egg recipe “GRAB-AND-GO HIGH-PROTEIN VEGGIE EGG CUPS”, something like Omelette . Thanks for sharing this one.
★★★★★
I made similar recipes before but the mustard really made these better. What a good addition, as was the smoked paprika. I cheated and did not cook the vegetables before hand…still great. I used kale, green onion and red peppers – no broccoli. I also cheated by not letting them cool for 20 minutes before I devoured two. Thanks for the recipe!
For those that had problems with the sticking – there is nothing better that vegetable oil (spray) to keep things from sticking. No reason to loose half of your muffin in the tin.
★★★★★
I tried the suggestion of brushing the muffin cups with ghee, but it did not it did not work at all. I’m still trying to get the muffin tins clean even though they are Teflon coated to begin with.
The egg cups were fairly easy to put together but I was surprised at the lack of flavor. I purchased the smoky paprika and sharp white cheddar cheese but the taste is surprisingly mild, even bland. I did reduce the number of egg yolks a bit to reduce the calories but even still I would have thought the flavor would have been better especially since I used green pepper and purple onion for part of the veggies.
★★
I’m sorry to hear they stuck to your muffin tins. That has happened to me before and I realized that I needed to replace my muffin tins. The tefflon coating wears out over time and they become more apt to stick. As for the flavor, what type of salt did you use? Did you substitute coarse or sea salt? Table salt is saltier than both those and so it may be that you didn’t have enough salt. Also, did you weigh your cheese? 4 ounces is a packed cup so if you don’t weigh it you can end up with less than 4 ounces and it will lack in flavor. Let me know. Thanks!