Breakfast Budget Freezer Vegetarian

Egg and veggie muffin cups

Name: Egg and veggie muffin cups
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Cuisine: Meal prep
Ingredients: 10 eggs; 2 cups spinach, chopped; 1 bell pepper, finely diced; ½ cup shredded cheddar; ¼ cup milk; 2 green onions, sliced; salt and pepper; oil for the tin

Twelve baked egg cups, two per serving. They reheat in under a minute.

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Ingredients

6 servings

10 eggs
2 cups spinach, chopped
1 bell pepper, finely diced
½ cup shredded cheddar
¼ cup milk
2 green onions, sliced
salt and pepper
oil for the tin

About $6.66 for 6 servings.

Contains: egg, milk. Packaged foods vary, so check the labels of what you buy.

How the cost and nutrition are worked out

Ingredient	Weight	Cost	kcal	Protein
eggs	500 g	$2.91	715	63.0 g
spinach, chopped	60 g	$1.26	14	1.7 g
bell pepper, finely diced	120 g	$1.29	31	1.2 g
shredded cheddar	57 g	$0.74	228	13.0 g
milk	61 g	$0.06	31	2.0 g
green onions, sliced	30 g	$0.40	10	0.5 g

Totals divided by 6 servings. Salt, pepper, water and a film of oil for the pan are not counted. Prices are estimated US supermarket prices (October 2026), charged for the amount used rather than the whole pack; nutrition is from USDA FoodData Central. Our method.

Method

Heat the oven to 375°F. Oil a 12-cup muffin tin well.
Divide the spinach, pepper, green onion and cheese between the cups.
Whisk the eggs with the milk, salt and pepper. Pour over the vegetables, filling each cup three quarters full.
Bake 18 to 20 minutes, until the centres are set, no longer wobble and reach 160°F.
Cool on a rack before boxing, so they do not sweat.

Storing

Refrigerate within 2 hours of cooking, in shallow sealed containers. Keeps 4 days in the fridge by US guidance; UK guidance is stricter and says eat cooked leftovers within 2 days. Freezes for up to 2 months for best quality; thaw in the fridge.

Reheating

Microwave 45 seconds from the fridge, or 90 seconds from frozen. Heat until steaming hot all the way through (165°F), and reheat only the portion you are eating.

Worth knowing

Silicone muffin cups release more cleanly than a metal tin.

Food safety figures follow USDA leftovers guidance, the FoodSafety.gov storage chart and safe cooking temperatures, UK chilling and freezing guidance.

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