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These Low-Calorie Egg Cups are a great way to start off your day (or your kids’ day) with a nutritious and low-calorie breakfast option! I like to make a couple of batches of these and have in the fridge ready to grab and go on busy days!

A tray of food on a plate, with Egg and Calorie

Over the last couple of months, I’ve really been trying to jump back into healthy eating and get myself back on track! After all, it is only a couple of weeks away from summer shorts and swimsuit weather!  Ahhhh!

Something that I’ve found that really helps me do this is to start off the day on the right foot! If I start out eating donuts and muffins, I’m just setting myself up for failure but if I make something like these Low-Calorie Egg Cups I know that my day is will be awesome! I love to have these with our Strawberry Lemonade, too!

Did you guys see the Lose Weight, Gain Energy course? This recipe is going to fit perfectly into the course, so if you’re enrolled in it, be sure to save this recipe! If you’re not in the course, be sure to stop by and check it out!  It’s how my husband was able to lose 30+ pounds in 6 weeks! 

How to Make Low-Calorie Egg Cups

Ingredients You Need

  • 6 Eggs
  • 1/2 Cup Milk
  • 1/4 Cup Asparagus, Chopped
  • 1/4 Cup Bell Pepper, Any color
  • 1/4 Cup Mushroom, Diced
  • 1 TBSP Olive Oil
  • 2 TBSP Shredded Cheese
  • Salt & Pepper to taste


  • Preheat oven to 350 degrees.
  • Heat olive oil in a medium pan over heat.
  • Add the asparagus, pepper, and mushroom and saute until it’s slightly cooked.
  • Spray a muffin tin with Non-Stick Spray, divide the cooked veggies between the 12 muffin cups.
  • Beat the eggs and milk together in a small bowl.
  • Divide between the 12 muffin cups (pour it evenly filling the 12 cups).
  • Bake at 350 degrees for 15-20 minutes.
  • Sprinkle the cheese on top after you remove it from the oven.


A close up of a plate of food, with Egg and Calorie

Don’t these look delicious? You can change them up a little too by adding some fresh-made Pico de Gallo or salsa or even your favorite breakfast meat like bacon, sausage or ham.  Just know that these changes will slightly change the calories in each egg cup.

A piece of eggs on a plate

If you are ready to eat healthier, try one of these two courses:

1). Lose Weight, Gain Energy Course (every week of meals planned for you.  Snack ideas, too!): 

how to lose 30 pounds in 2 months

2). 21 Days of Whole Food – everything you need (grocery lists, menu plan, etc…):
A person in a kitchen

You might also like this post: How to start eating clean… when you don’t know where to start! 



Hi there!

I’m Becky, a former elementary school teacher turned certified child development therapist and blogger. I work at home with my husband and together we are raising (and partially homeschooling) our four children in the Carolinas. I love diet coke, ice cream, and spending time with my family.

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  1. Are each cup of eggs muffins 40 calories OR the entire tin equals 40 calories?

  2. These are delicious and easy to make recipe especially for kids breakfast and school tiffin.