Baked Egg Cups with Spinach and Cheese are a wholesome, protein-packed breakfast or snack that’s as delicious as it is easy to make. These mini egg bites are baked to perfection, combining fluffy eggs, nutrient-rich spinach, and melted cheese in a convenient, grab-and-go form.

They’re perfect for busy mornings, brunch gatherings, or healthy meal prep. Each bite offers a satisfying mix of creamy, savory, and cheesy goodness that keeps you full and energized throughout the day — all without the fuss of frying or flipping!

Why I Love This Recipe

I absolutely love this recipe because it’s simple, healthy, and endlessly customizable. These baked egg cups give you all the comfort of a classic omelet, but in an easy-to-carry, portion-controlled format. They’re freezer-friendly, reheat beautifully, and work for any time of the day — breakfast, lunch, or even a light dinner.

The spinach adds a pop of freshness and color, while the cheese gives that irresistible gooey texture. It’s the kind of recipe that feels indulgent but is actually good for you!

Why It’s a Must-Try Dish

This recipe is a must-try because it’s perfect for everyone — from health enthusiasts to busy parents and students. You only need a few ingredients and less than half an hour to make these flavorful, nutrient-dense cups.

They’re high in protein, low in carbs, and easy to customize with your favorite vegetables, cheeses, or meats. The convenience factor makes it unbeatable: bake once, and you have ready-to-eat breakfasts for the entire week. Plus, they look adorable and appetizing — perfect for brunch parties too!

Preparation and Cooking Time

Preparation Time: 10 minutes
Cooking Time: 20–25 minutes
Total Time: 35 minutes

Servings: 6 egg cups (serves 2–3)
Calories: Approximately 140 kcal per egg cup

Cuisine and Course

Cuisine: American
Course: Breakfast / Brunch / Snack

Ingredients

For the Egg Cups:

6 large eggs
1 cup fresh spinach, chopped
½ cup shredded cheddar cheese (or mozzarella/feta)
¼ cup milk (optional, for fluffier texture)
½ teaspoon garlic powder
½ teaspoon onion powder
Salt and black pepper, to taste
Non-stick cooking spray or olive oil (for greasing)

Optional Add-ins:

Diced bell peppers
Cooked bacon or ham bits
Cherry tomatoes, halved
Chopped onions or mushrooms

Simple Cooking Directions

Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin.
In a bowl, whisk eggs, milk, salt, pepper, and seasonings.
Stir in chopped spinach and shredded cheese.
Pour mixture evenly into muffin cups (about ¾ full).
Bake for 20–25 minutes, until eggs are set and tops are golden.
Cool slightly before removing from the pan. Serve warm.

Step-by-Step Recipe Preparation Method

Step 1: Preheat and Prepare

Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with non-stick spray or brush each cup with olive oil to prevent sticking.

Step 2: Whisk the Eggs

In a large mixing bowl, crack the eggs and whisk them thoroughly. Add the milk, salt, black pepper, garlic powder, and onion powder. Whisk again until the mixture is smooth and well combined.

Step 3: Add Spinach and Cheese

Stir in the chopped spinach and shredded cheese. You can also add any extra ingredients like cooked bacon, diced vegetables, or herbs at this stage for extra flavor and texture.

Step 4: Fill the Muffin Cups

Pour the egg mixture evenly into the prepared muffin tin, filling each about ¾ of the way. The cups will puff up slightly while baking, so leave a bit of room on top.

Step 5: Bake to Perfection

Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until the tops are lightly golden and a toothpick inserted in the center comes out clean.

Step 6: Cool and Serve

Allow the egg cups to cool for 5 minutes before gently loosening them with a knife or spatula. Serve warm or pack them for later — they taste great hot or cold!

How to Serve This Recipe

Serve these Baked Egg Cups warm, paired with whole-grain toast, avocado slices, or a fresh fruit salad for a balanced breakfast. For brunch gatherings, arrange them on a platter and sprinkle with chopped herbs or chili flakes for a gourmet touch. They also make excellent snacks — just pop one in the microwave for 20 seconds when you need a quick protein boost.

Additional Recipe Tips

Use silicone muffin liners for easy removal and cleanup.
Don’t overbake: The eggs will continue to cook slightly after removing from the oven.
Chop spinach finely so it mixes evenly throughout the cups.
Add variety: Mix in small bits of sausage, turkey, or roasted veggies.
Make ahead: Great for weekly meal prep — bake, store, and reheat!

Variations for This Recipe

Greek Style: Add feta cheese, diced tomatoes, and olives.
Mexican Twist: Mix in jalapeños, black beans, and cheddar cheese.
Meat Lover’s Version: Use crumbled bacon, sausage, or ham bits.
Veggie Delight: Add mushrooms, bell peppers, and zucchini.
Low-Fat Option: Use egg whites only and low-fat cheese.

Freezing and Storage Time

Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Wrap each egg cup individually in plastic wrap, place in a freezer-safe bag, and freeze for up to 2 months.
To Reheat: Microwave refrigerated cups for 20–30 seconds, or frozen cups for 45–60 seconds until warm.

Special Equipment Needed

6-cup or 12-cup muffin tin
Mixing bowl
Whisk
Non-stick spray or silicone liners
Spatula or butter knife

Frequently Asked Questions

Q1: Can I use frozen spinach?
Yes! Thaw and squeeze out excess water before adding to the egg mixture.

Q2: Can I make these dairy-free?
Absolutely — omit the milk and use dairy-free cheese or nutritional yeast.

Q3: How do I prevent egg cups from sticking?
Use non-stick spray generously or opt for silicone muffin liners.

Q4: Can I add meat?
Yes, cooked and crumbled bacon, sausage, or diced ham are excellent additions.

Q5: Are these egg cups keto-friendly?
Yes! They’re naturally low-carb and high in protein, perfect for keto diets.

Conclusion

Baked Egg Cups with Spinach and Cheese are the perfect combination of convenience, nutrition, and flavor. They’re quick to make, easy to customize, and ideal for busy mornings or healthy snacking. Each cup delivers the perfect bite of savory eggs, cheesy goodness, and nutritious greens — without any guilt.

Once you try them, you’ll never go back to skipping breakfast again! Whether you serve them fresh from the oven or reheat them on the go, these egg cups are sure to become a meal-prep favorite.