Our Baked Egg Cups are a super easy breakfast option that is meal-prep friendly! Made with flavorful sausage, fresh veggies, and, of course, light & fluffy eggs. Option to switch up the filling ingredients to make them any way you want!
The Best Baked Egg Cups
We love this recipe for weekly meal-prep or a protein-packed breakfast option on the weekend! It is an easy recipe, made with all the best simple ingredients! Plus, you can easily change up the ingredients depending on what you have in the fridge. Enjoy these breakfast egg muffins on their own as a quick on-the-go breakfast or serve with a “cheesy” hashbrown bake, paleo banana bread, and/or apple cinnamon muffins to make a delicious brunch spread! No matter if you eat them right away or store for later, the whole family is going to love these healthy breakfast egg cups.
Looking for More Easy Breakfast Recipes?
If you love them as much as we do, you definitely need to try our Instant Pot Egg Bites!
Why You Will Love This Recipe
- Size: we love frittata, but sometimes it’s nice to have some smaller portions like this!
- Customizable: Of course you can follow the directions in the recipe card, but feel free to mix things up a little depending on what you have on hand!
- Make-Ahead Breakfasts: we love making these on Sunday and eating them on our busy mornings!
What You Will Need
- large eggs – we love using whole eggs, but you can also substitute with just the egg whites.
- almond milk – perfect for keeping these egg muffin cups dairy-free and Whole30 compliant. You can use any of your favorite plant-based milk or regular milk too, if that isn’t a concern for you.
- salt and pepper – simple seasonings that are always a must!
- breakfast sausage – we love the flavors in this breakfast protein option, but you can also use crispy bacon, ham, or omit completely for vegetarian egg cups.
- fresh spinach & red peppers – fresh veggies that pair so well together!
How To Make Baked Egg Cups
The first steps to making this easy breakfast are to put the eggs, milk, and seasonings in a large bowl. Whisk to combine. Then brown the sausage in a cast iron skillet on medium high heat. Spray the muffin pan with non-stick spray and start adding in the cooked sausage and fresh vegetables to the greased muffin tin.
Now pour the beaten eggs mixture into each muffin well. Try to leave a little space on top for expansion during the cooking process.
Bake at 350 degrees F for about 17 minutes or until slightly golden brown on top. Option to keep cooking at 2-3 minute increments until eggs are no longer runny.
Best Ways To Serve Baked Egg Cups
Honestly, we typically eat these baked egg muffins all on their own for an easy breakfast on those busy weekday mornings. But, if you do want to make them into a larger meal, we highly recommend serving them with some fresh fruit, American fries, or a blueberry banana smoothie! Plus, you can sprinkle some chopped green onions or fresh parsley on top for a little added flavor. Or a dash of hot sauce for a little added spice!
Recipe Variations
Feel free to make this recipe what you want (or based on what you have in your fridge). The cooking time should stay the same. We highly recommend:
- Protein: swap out the sausage for some cooked bacon, leftover ham, or tofu scramble.
- Vegetables: we also love adding fresh tomatoes, small potato cubes, zucchini, mushrooms, onion, other bell peppers, red onion, sun-dried tomatoes, or any leftover roasted veggies.
- Cheese: this recipe was made to be Whole30 compliant, but if that isn’t a concern for you we love adding some to the egg mixture. Our favorites are sharp cheddar cheese, goat cheese, or feta cheese.
Recipe FAQ
Once the healthy egg muffin cups have cooled on a cooling rack, place them in an airtight container for up to 4 days. A great way to enjoy all week!
Absolutely! Just cook them as directed. Let them cool completely, place them on a cookie sheet, and place in the freezer for at least 1 hour. Now more them to a storage bag (a silicon Stasher Bag would work great) and store in the freezer for up to 3 months. Option to wrap each one in plastic wrap, but not necessary.
Simply take one or more out of the freezer and thaw in the fridge overnight. In the morning you can eat it cold or reheat in the microwave (I recommend gently wrapping them in a damp paper towel), toaster oven, or regular oven!
Made this recipe and loved it?! We would love it if you would take a minute and leave a star rating and review – it is also helpful if you made any substitutions or changes to the recipe to share that as well. THANK YOU!
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Other Recipes You Might Like
Baked Egg Cups
- Prep Time: 15 minutes
- Cook Time: 17 minutes
- Total Time: 32 minutes
- Yield: 6 egg cups 1x
- Category: Breakfast
- Method: Oven + Stove Top
- Cuisine: American
Description
Our Baked Egg Cups recipe is perfect for meal-prep and are so easy to make for a healthy breakfast option all week long!
Ingredients
- 5 eggs
- 1/4 cup unsweetened almond milk
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/2 – 3/4 cup ground pork sausage (see notes)
- 1/2 – 3/4 cup fresh spinach, ripped into small pieces
- 1/4 of a large red bell pepper, diced
Instructions
- Prep: Preheat oven to 350 degrees F. Spray muffin tin with a non-stick cooking spray and set aside.
- Whisk: In a large bowl, whisk together eggs, unsweetened almond milk, salt, and pepper.
- Sausage: Bring a cast iron skillet to a medium-high heat, add sausage, move around the pan and break apart. Continue cooking until browned.
- Assemble: Take the prepared muffin tin and add a tablespoon or so of cooked pork, a tablespoon of ripped spinach, and a tablespoon of diced bell pepper to each muffin well. Pour the egg mixture over top, filing so there is a little room left at the top (it will expand and rise as it cooks – but will deflate once it cools).
- Bake: Place in the preheated oven for about 17 minutes of cook time. Remove from oven, if the top isn’t fully cooked, return to oven for 2-3 minute increments until fully cooked.
- Serve: Enjoy immediately or store for later in the fridge.
Notes
- Pork Sausage: option to make Homemade Breakfast Sausage or pick-up your favorite store-bought version. (check ingredients to be Whole30/Paleo compliant)
- Muffin Pan: Feel free to use silicone muffin tin liners if you want. It shouldn’t change the cook time.
- Storage: store in an airtight container in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1 egg cup
- Calories: 95
- Sugar: 0.2 g
- Sodium: 331.6 mg
- Fat: 7 g
- Carbohydrates: 0.6 g
- Protein: 6.7 g
- Cholesterol: 162.2 mg
Lisa says
Do you have to use almond milk?
Erin says
You should be able to sub in most milk options here!
Jennifer says
Didn’t have sausage so I cut up some deli ham I had and it was so delicious!
Shelly says
Hi, can I use cupcake liners for the pan?
JoeCap says
These are awesome. I cooked 1lb sausage with onion. Doubled the recipe as well with a 12 cup pan. Added cheese before adding egg mixture. They’re good. Hid the spinach at the bottom to fool my 6yo daughter. Definitely need to keep In a little longer to settle. Rotated pan to help. Great recipe. 👍
Lynn says
These muffins are fantastic! The fact that they can be eaten for several breakfasts is awesome!! Thanks!
Carol says
Made mine with just egg, bell pepper and spinach. Very good and easy. They puffed up while baking and then deflated while cooling. Is that normal or did I cook too long? They taste great though.
Erin says
Hi Carol – some puffiness while cooking is totally normal and then it should reduce after cooling!
Carli says
These are perfect! Easy to make, last all week and are delicious. Big fan!
Erin says
Thank you, Carli! Thank you for coming back to leave a review!
Julie says
Id I want to bake this in a pan, what size would I use?
Erin says
Hi Julie – I have only ever made these in muffin tins!