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
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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.
Tammy says
Did you use a regular size muffin pan or is it the jumbo size? Hard to tell from pictures. Thank you!
Erin Jensen says
Hi Tammy – I used a regular sized muffin pan!
Paula says
These are awesome and so easy. Can I make them in advance and freeze them?
Erin says
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. Then add 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. To serve, 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!
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!