Quick Look at these Easy Baked Egg Cups
- Ready In: about 30 minutes!
- Serves: 6
- Main Ingredients: eggs, sausage, fresh spinach, & bell pepper
- Dietary Info: dairy-free, gluten-free, Paleo, Whole30, vegetarian variations
- Best For: breakfast, brunch, meal prep, even a simple lunch or dinner!
- Why You’ll Love It: For years I have been making these fluffy and delicious baked egg cups for my whole family. I absolutely love that I can choose what goes into them, unlike those store-bought versions that contain ingredients you can’t even pronounce. Meal prep a batch on Sunday for an easy breakfast all week, serve for brunch with other favorites (hello paleo banana bread), or enjoy as a high-protein snack! No matter how you eat these oven baked egg cups, you will love them!
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Key Ingredients + Substitutions
Be sure to see the recipe card below for a full listing of ingredients, instructions, and estimated nutritional information.
- Eggs – feel free to make a more healthy version and use egg whites.
- Almond Milk – perfect to keep them light and dairy-free, but regular milk works too or any other plant-based milk.
- Breakfast Sausage – turn that leftover half pound of ground pork into the best homemade breakfast sausage, buy a store-bought sausage, chop up some bacon, or ham.
- Spinach & Bell Pepper – love these fresh veggies, but use whatever you have on hand!
How To Make Baked Egg Cups
Step 1 – Whisk the eggs and seasonings together.
Step 2 – Brown the sausage in a small skillet.
Step 3 – Spray the muffin pan with non-stick cooking spray and add the spinach.
Step 4 – Now add some browned sausage and bell pepper.
Step 5 – Pour the egg mixture into each muffin well.
Step 6 – Bake in the preheated oven for about 17 minutes.
Best Ways To Serve Baked Egg Cups
We typically eat these baked egg muffins all on their own for an easy breakfast on those busy weekday mornings. But, if you want to make them into a larger meal, we highly recommend serving them with some fresh fruit, raspberry muffins, 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 shredded cheese to the egg mixture. Our favorites are sharp cheddar cheese, goat cheese, or feta cheese.
- International Flavor: add some Greek flavor (olives, feta, tomato, & red onion) or Italian (chorizo, sun-dried tomatoes, & spinach).
- Vegetarian: omit the meat and add a variety of fresh veggies.
- Leftovers: the perfect way to use up any leftover protein or veggies in the fridge!
Baked Egg Cups FAQs
Yes, you can use them but they are not necessary. If the muffin tin is sprayed with a non-stick spray, they should pop right out. Love that they are zero waste!
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!
Yes, cook as directed, let them cool completely, place on a cookie sheet, and move to the freezer for at least 1 hour. Transfer them to a storage bag (love Stasher Bags) and store in the freezer for up to 3 months. Option to wrap each one in plastic wrap, but not necessary.
Take one or more out of the freezer and thaw in the fridge overnight. In the morning it can be eaten cold or reheat in the microwave, toaster oven, or regular oven (for best results, gently wrapping them in a damp paper towel before heating)!
Other Easy Egg Recipes You Might Like
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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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 large red bell pepper, diced
Instructions
- Prep: Preheat oven to 350℉. Spray muffin tin with a non-stick cooking spray and set aside.
- Whisk: In a large bowl, whisk together 5 eggs, 1/4 cup unsweetened almond milk, 1/2 teaspoon kosher salt and 1/4 teaspoon ground black pepper.
- Sausage: Bring a cast iron skillet to a medium-high heat, add 1/2 – 3/4 cup ground pork 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 sausage, 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.
Video
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.
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!