Egg Muffin Cups Recipe

recipes Jul 09, 2018

I was diagnosed as being mildly insulin resistant last year. My doctor suggested I stop eating a high carb, low fat vegan diet and adopting more of a moderate protein, moderate carbohydrate, higher fat Paleo diet. I was vegan because my husband was vegan...for seven years, and he was stubborn about changing. I ate meat out, but didn't cook it at home. After much research, I decided eating a higher fat, animal protein diet would be beneficial to try.

Immediately I gained 7 pounds...eek! But truthfully I needed to gain that, I was underweight. On the vegan diet, over the years I did develop some health issues: irregular cycles, fatigue, hypothyroid. Going more Paleo, I slowly gained my energy back (thyroid meds helped too!). Now I eat more of a Zone style diet: 40% carbs, 30% protein, 30% fat. Over the years since Zone became popular in the late 90s, I have always found this macro ratio works well for me. I should add that when I was eating Paleo I never cut out oats and rice, two grains that I love, and have no problems with.

Long story short: wrapping my head around what to eat for breakfast was a challenge. I ate oatmeal, buckwheat groats, quinoa, rice pudding, homemade granola. Absolutely no eggs or animal protein. Problem is I LOVE oatmeal. So I needed to have more balance in terms of macros in the morning. Enter: eggs.

But after a while soft boiled eggs can get a tad boring. Same with scrambled. I searched the internet for egg recipes and came across this one to try: easy-egg-cup-muffins.

I didn't really want sausage and wanted to cut down the fat a bit, so I adapted it.

Here is my version of a Egg Cup Muffin:


  • 6 eggs
  • 1 cup egg whites
  • 1 pepper
  • 2 green onions
  • 2 cup baby spinach
  • 1 tsp salt
  • 0.5 tsp fresh ground pepper
  • 0.5 cup lite coconut milk
  • 0.5 cup almond milk


Preheat oven to 375 degrees Fahrenheit. Lightly grease silicone 12-cup muffin pan with coconut oil.

In a large measuring cup, whisk together eggs, egg whites, coconut milk, almond milk and set aside.

Finely chop red bell peppers, green onions, and baby spinach and add to eggs.

Pour the egg mixture in muffin tins, liquid should just reach the top of the tins (like picture shown on the right).

Bake for 30 minutes, or until the egg muffins are no longer runny and slightly jiggly in the center. Remove from oven and let cool for 10 minutes.

Using a fork, loosen the egg muffins from the muffin cups by going gently going around the egg and muffin pan. Remove the egg muffins and let cool completely before putting them in a tupperware container. Keep in refrigerator up to a week.

Calories: 63 per egg cup, Carbs: 1.4g, Protein: 5.8g, Fat: 3.5g

Great addition to your morning oatmeal :)


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