Make these chicken muffins for a nutritious meal on the go! Fluffy, savory, and satisfying, these tasty chicken bites are low-carb, keto, and 21 Day Fix approved. Enjoy them for a high-protein breakfast or snack, or meal prep ahead of time for a portable, loaded scramble.
Adding chicken to your breakfast is an easy way to add extra protein to your day. However, despite being egg based, you can eat a chicken muffin any time of day! Pack these for a hearty snack, clean-eating lunch, or as an appetizer at brunch.
These egg and chicken cups are toddler approved and fit into a variety of lifestyles and portion control container programs such as 21 Day Fix or Cize.
While you’re at it, check out this Chicken Fajita Scramble – it’s another delicious chicken breakfast that I make from time to time. You can also take a look at an entire list of 21 Day approved breakfast recipes.
Why You’ll Love These Chicken Bites
- Bite-Sized – convenient servings mean you can take your breakfast on the go
- Clean Eating – keto, low-carb, and 21 Day Fix approved, your chicken muffin is a guilt-free meal or snack
- Flavorful – cheese, red pepper, and your favorite vegetables mean these healthy breakfast cups don’t lack in flavor
How to Make Chicken Cups
This recipe starts with precooked chicken. If your chicken is still raw, prepare it using your preferred method.
Preheat your oven. Meanwhile, melt your coconut oil in a skillet and cook your onion and peppers until tender-crisp. During the last minute or two, add your spinach and cook until wilted. Then, add your chicken and mix to distribute evenly.
Tip: While this recipe calls for onion, bell pepper, and spinach, feel free to add any vegetables that sound good to you! Zucchini, mushrooms, and tomato would also be delicious. If you like it in a scramble, it will be delicious in these breakfast egg bites.
Combine Eggs and Vegetables.
While your vegetable and chicken mixture cools, whisk together your eggs, cheese, and milk.
Spray a muffin tin with nonstick spray and divide the mixture among the 12 cups. Be sure not to overfill the cups — you only want each tin filled about 3/4 of the way to avoid spilling as your eggs cook.
Bake Chicken Bites and Serve
Bake for 25 minutes. Allow to cool slightly, then use a butter knife to loosen them from the pan.
Serve warm or store for later! These chicken cups will keep in the fridge for up to 3 days, or you can freeze them for up to 3 months!
Frequently Asked Questions About Breakfast Egg Bites
Can I make my chicken muffin paleo, dairy-free, or Whole30 compliant?
Yes! These chicken muffins already fit a variety of lifestyles. However, if cheese doesn’t fit into your particular lifestyle, simply omit it for a paleo, dairy-free, or Whole30 compliant meal.
How do you store these for meal-prep?
Allow to cool completely before storing in an airtight container, and be sure to keep refrigerated. You can store all of your chicken bites in one large container or in smaller individual containers to take on the go. The breakfast egg bites will last up to 3 days.
To freeze, let the muffins cool completely and individually wrap in plastic wrap. Then, place them in an airtight container (or freezer baggie) for up to 3 months.
How do I keep my egg muffins from getting spongy?
The spongy texture comes from air getting into the batter. Overmixing, combined with the dry heat from the oven, is a surefire recipe for spongy eggs!
Some people like them that way, but if you prefer yours light and fluffy, simply mix everything together until just combined.
More Healthy Breakfast Recipes:
- 1 tsp coconut oil
- 1/4 cup chopped onion
- 1/2 red pepper diced
- 1 handful baby spinach
- 1 cup cooked chicken
- 5 large eggs
- 2 tbsps milk I used cashew milk
- 1/2 cup cheddar cheese
- 1/4 cup parmesan cheese
- Preheat your oven to 350 degrees.
- In a medium skillet (over medium heat) heat up the oil and add the onion and pepper. When it’s almost done add the spinach and wilt. Add the cooked chicken.
- Set aside to cool for 5-10 minutes.
- In a medium-sized bowl add your eggs, cheese and milk. Whisk together.
- Add the vegetable and chicken mixture to the egg mixture.
- Spray muffin tin with non-stick spray and divide the chicken and egg mixture among the 12 tins.
- Bake for 25 minutes.
- Allow to cool slightly before using a butter knife to loosen from muffin tin.
- Enjoy warm or store for later. Enjoy!