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.

High Protein Grab and Go Veggie Egg Cups stacked on top of each other

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.

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!

eggs, cheddar, veggies and kale placed on a cutting board

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
Veggie Egg Cups in a muffin tin

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

How to freeze these veggie egg cups:

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).

Can these be made dairy free?

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.

What else can you add to these veggie egg cups?

You could theoretically add anything you’d like. Some other options are roasted red peppers, zucchini, beans, spinach, mushrooms and onion.

What 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.

protein egg bites on a cutting board

More Make Ahead Breakfast Recipes

Thanks so much for reading. If you are new here, you may want to sign up for my free weekly email newsletter where I share weeknight meal plans delivered right to your inbox. Or follow me on Instagram. If you make this recipe, please come back and leave a star rating and review! It is very appreciated. Happy Cooking! ~Katie

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#sponsored 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. #glutenfree #lowcarb #grainfree #highprotein #breakfast #keto

Grab-and-Go High-Protein Veggie Egg Cups


  • Author: Katie Webster
  • 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

Scale
  • 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

  1. Preheat oven to 350 degrees F. Generously coat a 12-cup muffin tin with cooking spray or brush with Ghee.
  2. 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.
  3. 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.
  4. 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