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!
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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
Janna says
Thanks for the recipe. Very tasty! Any idea how many calories?
Jale says
How long can you store in the fridge? Everyone loves these. Also perfect colors for Christmas!
Erin says
Hi Jale! So glad everyone is enjoying them! They last about 3-4 days in the refrigerator (in an airtight container).
Nicole says
Hi! I am excited to try these this week. How long would they last in the fridge? Thank you!
Erin says
Hi Nicole! They should last about 4-5 days!
Molly says
If you’re looking for something easy, healthy and yummy this is it! I am a busy Mom of 3 & school mornings are hard. Finding something health & easy is tough.
These are so good! I made a double batch, freeze them and the night before I pull one out & stick it in the fridge to thaw, in the morning I wrap it in a moist paper towel, heat it up in the microwave and breakfast is served.
Erin says
Thanks, Molly!!! I so appreciate you taking the time to leave your feedback – glad you are enjoying them!
Courtney says
I made a double at batch of these for breakfast this week they turned out great! They stay moist even after reheating and they have great flavor. I’ll definitely make these again.
Katie says
Do you think these could be frozen?
Violet says
Love this recipe! Can I freeze these and if so, how should I reheat them if I freeze them?
Patty says
Tried these but they were a super weird texture in the middle. Sm I missing something?
Erin says
Hi Patty – did you let them cool all the way?
Jessica says
I love a good egg bake, and this one was fantastic! It is really going to help me prep my mornings and stay within my W30 food freedom. My kids and I made these this morning and we will be keeping them on the menu when school starts back up. So yummy!
Nicole says
This recipe is great! I doubled it to make 12 egg cups. They were easy to make in my silicone pan too!
Erin says
So happy to hear that, Nicole! Thank you so much for taking the time to leave your review + feedback – I really appreciate it!
Sarah Thompson says
The egg cups turned out amazing! I did turkey sausage, an orange pepper, spinach, some garlic, and I sauteed onions on the side. My family loved it!
Erin says
So happy to hear that, Sarah! Thank you so much for taking the time to leave your review + feedback – I really appreciate it!
Rebekah says
This was SO easy and yummy!! I made extra to save for breakfast this week 🙂
Erin says
So happy to hear that, Rebekah! And thank you so much for coming back to leave a review + feedback – I really appreciate it!
Kaitlyn says
Can these be frozen or will it ruin the texture? I’ve ever tried freezing eggs before but I was thinking about making a double batch and freezing some to have them ready to go for breakfasts.
cathy says
Can this be doubled and used with a 12 opening muffin tin?
Erin says
Yes! It definitely can be doubled!
Suzanne Holt says
I made this for my gluten-free husband and he loved them!
Erin says
So happy to hear that, Suzanne! Thank you for taking the time to leave your feedback!
Nancy says
Perfect little. breakfast!
Erin says
Yay! So happy to hear you enjoyed it, Nancy! Thanks for taking the time to leave your feedback – I really appreciate it!
Tina says
Question: Do you know what a ‘serving’ is for Whole30 compliant breakfast? Is it one person per muffin? Thank you.
Erin says
Hi Tina! Here is a link to the Whole30 Meal Template: https://whole30.com/downloads/whole30-meal-planning.pdf – based off of that I would say 1-2 of these muffins would be perfect (I would personally do 2 to make sure I was full) – but everybody is different! Hope that helps!