Egg muffin cups
Egg muffin cups are a savory, portable breakfast dish made by baking whisked eggs with various mix-ins like cheese, vegetables, and meats in a muffin tin. They are a popular and convenient meal-prep option in American and Western-influenced cuisines, often enjoyed for a quick, protein-rich start to the day.
🍽️ Nutrition at a glance
This dish is high in protein and fat, with minimal carbohydrates, making it a low-carb, keto-friendly option. A single cup typically provides a good source of protein, healthy fats, and essential nutrients like Vitamin D and Choline, with a calorie range of approximately 100-150 kcal per serving.
Nutrition breakdown
| Calories | 130 kcal |
| Protein | 10 g |
| Carbs | 2 g |
| Fat | 9 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 220 mg |
| Vitamin D | 1.2 mcg |
| Calcium | 100 mg |
| Iron | 0.8 mg |
| Potassium | 110 mg |
| Vitamin A | 75 mcg |
| Vitamin B12 | 0.5 mcg |
| Choline | 130 mg |
| Selenium | 10 mcg |
Per 1 muffin cup (approx. 110 g) · estimated, varies by recipe
💡 What's interesting
Culturally, egg muffin cups represent the modern emphasis on convenience and healthy meal prepping. Nutritionally, they are a versatile blank canvas, allowing for easy customization to meet specific dietary needs like low-carb, high-protein, or vegetable-rich diets.
