Egg Muffins

A perfect way to food prep a nutrient-dense breakfast for busy mornings.



  • 10 eggs
  • 1/2 cup unsweetened almond milk
  • 2 tbsp nutritional yeast
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2-1 cup chopped mixed vegetables
  • 1/4 cup Diced chicken sausage


  1. Preheat your oven to 375°F and grease a muffin tin with cooking spray or oil.
  2. In a medium bowl, whisk together the eggs, almond milk, nutritional yeast, salt, and pepper until well combined.
  3. Stir in your vegetables and sausage.
  4. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 2/3 full.
  5. Bake the egg cups in the preheated oven for 15-20 minutes, or until they are puffed up and set in the center.
  6. Remove the muffin tin from the oven and let the egg cups cool for a few minutes before using a knife to loosen the edges and pop them out of the tin.
  7. Serve the egg cups warm or at room temperature, garnished with additional nutritional yeast or chopped herbs if desired.
  8. Topping ideas: Sliced avocado, sliced jalapenos, and salsa or hot sauce are some of our favorites!


  • These egg cups are a great make-ahead breakfast or snack, as they can be stored in an airtight container in the fridge for up to 5 days. Simply reheat them in the microwave or oven before serving
  • You can use any mix of veggies and proteins. Some of our favorites are: spinach, tomatoes, bell peppers, mushrooms, leeks, and broccoli. You can exclude meat altogether or use whatever you have on hand. Leftover ground beef is also a great option!
  • You can also sauté the vegetables in a bit of olive oil before adding them to the egg mixture, to help them soften and release some of their moisture.


Learn how your body responds to your diet

The best way to understand what habits and foods help you achieve balanced blood sugar is with a continuous glucose monitor and an app like Levels to help you interpret the data. Levels members get access to the most advanced CGMs and personalized guidance to build healthy, sustainable habits. Click here to learn more about Levels.