Low Sodium Egg Muffin Cups


  • 1 Tablespoon olive oil
  • 1 cup red pepper (measured after chopping)
  • 1 cup green pepper (measured after chopping)
  • 1 cup yellow onion (measured after chopping)
  • 2 cups baby spinach or kale – roughly chopped measured/packed before chopping
  • 1 cup mushrooms (measured before chopping)
  • 2 cloves garlic minced
  • No salt seasoning (21 Salute or Mrs. Dash)
  • 4 whole large eggs
  • 4 egg whites

hot sauce (optional)


  • Preheat oven to 350 degrees F.
  • Spray non stick 12-slot muffin pan with cooking spray and set aside.
  • Heat a large non stick skillet over medium heat.Once hot, add in oil, red pepper, green pepper, and onion.
  • Sauté 5-7 minutes, or until peppers are tender.
  • Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic.
  • Season with no salt seasoning and remove from heat.
  • Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
  • Stir in cooked veggies.
  • Pour the egg/veggie mixture evenly into the prepared muffin pan.
  • Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
  • Cool slightly and serve immediately.
  • Leftovers can be stored in an airtight container in the fridge for about 4 days.
  • These may also be frozen. To reheat, pop them in the microwave until warm.

Source: skipthesalt.com