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A plate of baked egg cups with someone grabbing one with their fingers.

Baked Egg Cups

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 11 reviews
  • Author: Erin Jensen
  • Prep Time: 15 minutes
  • Cook Time: 17 minutes
  • Total Time: 32 minutes
  • Yield: 6 egg cups 1x
  • Category: Breakfast
  • Method: Oven
  • Cuisine: American


Our Baked Egg Cups recipe is perfect for meal-prep and are so easy to make for a healthy breakfast option all week long!


  • 5 eggs
  • 1/4 cup unsweetened almond milk
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/23/4 cup ground pork sausage (see notes)
  • 1/23/4 cup fresh spinach, ripped into small pieces
  • 1/4 of a large red bell pepper, diced


  1. Preheat oven to 350 degrees F.
  2. Spray muffin tin with a non-stick cooking spray and set aside.
  3. In medium bowl whisk together eggs, unsweetened almond milk, salt, and pepper.
  4. Cook pork sausage in a skillet over medium-high heat.
  5. 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 tin.
  6. Pour the egg mixture over top, filing so there is a little room left at the top (it will expand and rise as it is cooking – but then will deflate once it cools).
  7. Place in the oven for 17 minutes of cook time.
  8. Remove from oven, if the very top isn’t fully cooked, return to oven for 2-3 minute increments until fully cooked.


  • Pork Sausage: option to make Homemade Breakfast Sausage or pick-up your favorite store-bought version. (check ingredients to be Whole30/Paleo compliant)
  • Bell Pepper: Feel free to use a different color of bell pepper – whatever you happen to have in your fridge will work.
  • Egg Cups: 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.


  • 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