Healthy Baked Egg Cups – an easy breakfast option that is meal-prep friendly! (Dairy-Free + Whole30 + Paleo)
These are going to be on the permanent rotation in our house! Love how meal-prep friendly they are!
Baked Egg Cups
I am a big fan of frittatas, but sometimes it’s nice to have something that you can whip up a little quicker or that provides smaller portions. Enter Baked Egg Cups! Seriously so easy to make, absolutely delicious and you can really change up what you put in them!
Dairy-Free Baked Egg Cup Recipe
I am so happy that these are dairy-free!! You guys know I am allergic to dairy (I can handle ghee and goat cheese) so these are, of course, dairy-free!
Can you Freeze these Baked Egg Cups
Yes! Just cook them as directed. Let them cool completely and then place them on a cookie sheet and place in the freezer for at least 1 hour. The place them in a storage bag (a silicon Stasher Bag would work great) and store in the freezer for up to 3 months.
How to Reheat Frozen Egg Cups
To use from frozen simply take one or more out of the freezer and let 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!
You can make this recipe what you want (or based on what you have in your fridge). The cooking time should really stay the same. Here are a few suggestions:
- potatoes (although you would need to cut them very small or they wouldn’t cook enough in the oven)
Other recipes you might like:
- Ultimate Healthy Breakfast Casserole
- Make Ahead Breakfast Stuffed Sweet Potatoes
- Breakfast Salad + Bacon Vinaigrette
Healthy Baked Egg Cups – perfect for meal-prep and so easy to make! Dairy-free + Whole30 + Paleo!
- 5 eggs
- 1/4 cup unsweetened almond milk
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/2 – 3/4 cup ground pork sausage
- 1/2 – 3/4 cup fresh spinach, ripped into small pieces
- Approximately 1/4 of a large red bell pepper, diced
- Preheat oven to 350
- Spray muffin tin with olive oil and set aside
- In medium bowl whisk tougher eggs, unsweetened almond milk, salt and pepper.
- Cook pork sausage over medium heat.*
- Take 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 tin.
- Pour the egg mixture over top, filing so there is a little room at the top (it will expand and rise as it is cooking – but then will deflate once it cools).
- Place in the oven and cook for 17 minutes.
- Remove from oven, if the very top isn’t fully cooked, return to oven for 2-3 minute increments until fully cooked.
- Pork Sausage: I have been able to find Whole30 compliant seasoned pork sausage, which is what I used for this recipe. If you can only find simple ground pork, season it as it is cooking with a pinch salt, pepper and a little bit of fennel.
- Bell Pepper: Feel free to use a different color of bell pepper – whatever you happen to have in your fridge will work.
- VARIATIONS: you can really use the base of this recipe and modify in a variety of different ways! You can substitute cooked bacon for the sausage, kale of the spinach and mushrooms for the bell peppers!
Keywords: baked egg cups, egg muffin cups, egg cups recipe