Grab-and-Go High-Protein Veggie Egg Cups
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
I’m all about crafting healthy, diet-friendly recipes that make vegetables the star of the show! That’s why I’ve created these veggie egg cups as a perfect grab-and-go breakfast option. They’re packed with protein and nutrients, ideal for busy mornings. Follow along for step-by-step guidance and tips to make these nutritious bites part of your routine.
Why We Love This Recipe for Veggie Egg Bites
Life is very busy these days, so 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 and are perfect for people following a high protein diet.
- Making sure you get enough protein per day can require planning since most of the quick and easy snacks we regularly rely on mainly contains carbs. But 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. And try out Veggie Scrambled Eggs for another high protein breakfast to add to your morning routine. Another amazing make-ahead breakfast!
WATCH: How to make Eggs Bites
Key Ingredient for These Protein Egg Bites
- 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. Or use leftover Roasted Vegetables and skip the steaming step!
- Sharp cheddar cheese: Sharp cheddar cheese adds great cheesy flavor to this high protein breakfast but you can use something more mild like a Monterey Jack.
- Eggs: You’ll need 11 large eggs to fill up the muffin tins without them spilling over.
- Cooking spray: To coat the muffin pans. You can also use melted butter or ghee
- Water: To steam the veggies
- Seasoning: Dijon mustard, smoked paprika, salt and ground pepper
How to make Egg Bites
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.
Tip: Fill your muffin tins about 3/4 full, leaving enough headspace so they do not overflow.
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.
How long do egg bites last in the fridge?
Egg bites can be kept in the refrigerator up to five days. Store them on a plate covered with foil or plastic wrap, or place them in the fridge in a resealable airtight storage container.
Can you freeze egg bites?
Yes! 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).
FAQs and Expert Tips
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.
At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! 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
Print
Healthy Egg Bites Recipe
- 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
- 1/2 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
- 1/2 teaspoon salt
- 1/4 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
These grab-and-go high-protein veggie egg cups have been a lifesaver for my busy mornings! I love customizing them with my favorite veggies and adding Kodiak Cakes protein mix for an extra boost. They’re convenient, nutritious, and keep me energized throughout the day. Check out Kodiak Cakes for similar protein options to enhance your breakfast routine!
Yay! I am so happy you like them. We love Kodiak Cakes too. My girls love the individual serving cups.
These were great for weekday breakfast. I did add a little onion and sausage to them. Delicious!
Thanks Laura!
Can’t wait to try making Grab-and-Go High-Protein Veggie Egg Cups recipe. This recipe seems super delicious and unique, thank you for sharing this recipe with us.
How to reheat?
Microwave how long? Ty ty
My microwave is pretty powerful (1200 watts) and I do about 45 seconds for one egg muffin and about 90 seconds for two of them.
Katie – I ABSOLUTELY LOVE your recipes – and am grateful for you.
Quick question… I typically sauté my veggies. Could I do that? – or is there are specific reason you recommend the “water prep”?
I appreciate you getting back to me – especially because I can’t imagine how busy you are!
Totally fine to saute them. I do the microwave since it is so easy but if you prefer the stovetop/skillet that works just as well. You just dont want to add them raw because they will be too crunchy/undercooked.
A heartfelt thank you for your recipe. It’s pure gastronomic delight, and I can’t wait to try more!
Thank you!
I LOVE the addition or kdijon and smoked paprika, but can you please tell me why the egg mixture has to be poured through a sieve? I have never done that when making egg cups. Thanks!
It breaks up the albumin so that it pours neatly and doesn’t slop out when you pour it into the muffin tin wells. It also catches any bits of shell. You can skip it if you don’t want to do the extra dishes.
I just had to drop a comment to express my gratitude for your high protein veggie egg cup recipe! As someone who follows a vegetarian diet and always seeks out protein-packed options, this recipe is an absolute amazing!
Wow! This homemade recipe is simply amazing!!!