Veggie Egg Cups

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Veggie Egg Cups - use whatever veggies you have on hand! Simple and yummy grab and go meal!

This Veggie Egg Cups recipe was given to us by community member, Janice B and it’s perfect for the 17 Day Diet or any low carb way of eating!

The beauty of veggie egg cups is that they are super versatile – you can literally add any veggie combination you want and still end up with a terrific egg cup! 

This low carb recipe is a perfect breakfast that’s easy to take with you if you’re pressed for time in the mornings.

Plus, you can easily make them ahead and store them in the refrigerator.

I have more details on how to store and re-heat, so keep reading!

Veggie Egg Cups - use whatever veggies you have on hand! Simple and yummy grab and go meal!
Photo courtesy of Janice B.

Ingredients for Veggie Egg Cups

Besides eggs and cheese, here are a few of the vegetables you’ll want to gather for the recipe.

Green Onions

Green onions always give a recipe a fresh flavor. If you’re not a fan of these, you can certainly use chives, which are much more mild in flavor.

Green onions are a great way to add a bit of flavor and freshness to a recipe

Cherry Tomatoes

I love cherry tomatoes! They are a great addition to any dish. I keep these on hand all the time.

I’m not a huge fan of tomatoes, but cherry tomatoes are sweet and plump and full of flavor!

These cherry tomatoes give the Veggie Egg Cups a great pop of color, too! 

Cherry tomatoes are plump and full of flavor


This recipe calls for frozen spinach. If you use frozen spinach, make sure you let it completely thaw out.

You’ll also want to make sure you drain any excess liquid by placing your thawed spinach in a clean kitchen towel and wring it out to release any extra liquid.

You can certainly use fresh spinach if you want. If you do use fresh, make sure you chop your spinach up so it’s easily combined in your egg mixture.

Spinach is full of fiber and a great way to add greens to any recipe

Red Bell Pepper

I personally think red bell pepper is the star of the veggie show! Red bell pepper is one of my favorites and it’s packed with Vitamin C, so you can’t go wrong here.

If you don’t have red peppers on hand, you can use whatever bell peppers you have.

Red Bell Peppers are jam packed with flavor and Vitamin C

Vegetable Substitutions

Now while this recipe calls for green onions, tomatoes, spinach and red bell pepper, you can easily substitute any of these for your favorite vegetables, or what you have on hand.

Some of the ingredients you can use are broccoli, onions, and mushrooms.

chopped  In addition to adding in your favorite vegetables, you can easily add in extra protein like turkey sausage or Canadian bacon.

The moral of the story: use what you like and make it your own!

Use your favorite ingredients when making these low carb veggie egg cups

How to Easily Remove Veggie Egg Cups from Muffin Pan

I’ve heard from several others who have made these that they had trouble removing their Veggie Egg Cups, even when baking them in a greased muffin pan. 

Want to know a secret? Don’t use a muffin tin! 

Use these silicon baking cups instead and they’ll slide out without a problem. Otherwise, you might have a mess on your hands!

Use silicon baking cups for easy cleanup

How to Store Veggie Egg Cups

These egg cups are the perfect, quick grab-and-go breakfast.

To properly store them, use a sealed container or a sealable bag and place them in the refrigerator for up to a week. You can also freeze these using the same sealable container. 

If you decide to freeze them, simply take out a few egg cups a few days before you want to eat them and allow them to thaw in the refrigerator.

These veggie egg cups can be stored in a sealed container in the refrigerator or freezer

How to Re-Heat Veggie Egg Cups

A quick re-heat in the microwave is all that’s needed to warm them up a bit before eating. 

If you’re putting them in the microwave already thawed out, a quick 30 second (or even less) re-heat time is necessary.

These low carb veggie egg cups are a perfect grab-and-go breakfast recipe

Baking Tools To Use

  • Baking sheets and dishes
  • Silicone muffin tins & cups
  • Mitts, towels & more

How to Freeze & Reheat Veggie Egg Cups

These Veggie Egg Cups are perfect for busy mornings so they can be easily made ahead of time, frozen and reheated for breakfast when you need something quick and easy!

Here are the steps you’ll need to take to successfully preserve a batch or two for future meals:

Step 1 – Freeze The Veggie Egg Cups

If you have a vacuum sealer, then you’re in the best position. I have one and it is awesome at preserving food for future use.

If you do have a sealer machine, make sure you freeze your muffins overnight before you vacuum seal. Otherwise, you’ll likely squish your muffins if you seal them fresh.

If you don’t have a vacuum sealer, allow your egg cups to cool completely in the refrigerator prior to freezing them.

Add the veggie egg cups to a sealable bag and try to remove as much air as possible before sealing the bag.

Pop them in your freezer and keep them there until future use.

Step 2 – Defrost & Reheat Egg Muffins

The night before you want to eat your egg bites, take two out of the freezer and allow them to thaw out in the refrigerator overnight.

The next morning, place your veggie egg cups in the microwave and reheat in 30 second intervals, checking in between each interval to see if they are warm enough as every microwave is different.

Chances are 30 seconds will be plenty of time, especially if they are completely defrosted from the night before.

Easy peasy!

Are These Veggie Egg Cups Approved for the 17 Day Diet?

Yes, you can have these on the 17 Day Diet. In fact, they are approved for all cycles as long as you use the recipe as-is or use approved vegetables.

If you’re not sure which foods are allowed when, make sure you check out my 17 Day Diet Cycle 1 Food List for all the info!

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

Is this Recipe Approved for the 17 Day Kickstart Diet?

Yes! You may have these starting on the 4-Day Soak Up Phase when eggs are approved on the 17 Day Kickstart Diet.

However, skip the cheese (until Day 10), and you’re good to go!

If you want to use the recipe as-is, they are approved starting on the 10 Day Stabilize Phase.

If you’re not sure when certain foods are allowed, make sure you check out the 17 Day Kickstart Diet Food List.

Are These Egg Muffins Keto Friendly?

Yes, definitely enjoy these if you’re on a Keto Diet!

Use vegetables that work within your own personal macros and remember to use full fat cheese!

If you’re new to keto, make sure you check out my Keto Diet Beginner’s Guide.

Are you unsure of which foods are keto friendly? Make sure you check out my Keto Diet Food List.

Other Low Carb Breakfast Recipes

If you enjoy this Veggie Egg Cups recipe and are looking for more low carb breakfast ideas with recipes for the 17 Day Diet, here are a few other healthy breakfast recipes you may want to try:

If you make this recipe, I’d love for you to come back and review this recipe below in the recipe card.

Veggie Egg Cups - a perfect grab-and-go breakfast for the 17 Day Diet

Plus, if you’re on social media, make sure you tag me @17ddblog and let me know if you made any customizations to your Veggie Egg Cups! Enjoy!

Veggie Egg Cups - use whatever veggies you have on hand! Simple and yummy grab and go meal!
Yield: 9 muffins (3 per serving)

Veggie Egg Cups

Prep Time: 10 minutes
Bake Time: 35 minutes
Total Time: 45 minutes

An easy grab-and-go breakfast that's healthy and yummy!


  • 1 16oz carton of egg whites plus 2 whole eggs (lightly beaten) (may use Egg Beaters)
  • 1 chopped green onion
  • 1 large handful cherry tomatoes, sliced (or more)
  • 1/3 cup of frozen spinach, thawed
  • 1 red or green bell pepper, chopped
  • 1/4 cup shredded Parmesan cheese
  • Salt & pepper to taste


  1. Preheat oven to 350 degrees F.
  2. In a large bowl, mix all ingredients together. Pour mixture into greased muffin tins or silicone baking cups.
  3. Bake for approximately 30-35 minutes or until toothpick comes out clean.


Approved for:

17 Day Diet - all cycles

17 Day Kickstart Diet - 10-day Stabilize Phase (or omit cheese and start using on day 4)

Keto Diet

Note from Janice: can use cooked broccoli, sliced mushrooms, red onion, red pepper flakes...whatever you have on hand & sounds good!

Yields roughly 9 regular-sized muffin cups (up to 3 cups equal 1 serving)

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Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creation!

6 thoughts on “Veggie Egg Cups”

    • Brittany, I don’t know how many calories are in these. I am guessing not too many because they’re filled with great foods with lower calories such as your veggies!

    • Angela, the recipe calls for egg whites (carton) and two whole eggs. If you want to use egg whites from eggs, just look for a 16oz carton at the store and do the conversion. If you want to use whole eggs, you could probably do that as well, but you may need to adjust the number of eggs you use since you’ll be using the entire egg instead of the egg white.

    • Yes, these freeze well. Let them defrost in the fridge a few days before you want to eat one (or defrost in the microwave – not sure how long, but test it out!).


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