Why You’ll Love This Recipe
Baked Spinach & Cheese Egg Cups are one of those recipes that quietly become a staple once you try them. They are simple, nourishing, and incredibly convenient, making them ideal for busy mornings or light lunches. I started making these when I needed a grab-and-go breakfast that still felt homemade and satisfying. What I love most is how customizable they are; you can adjust the cheese, add vegetables, or change the seasoning without affecting the structure. The spinach adds freshness and color, while the cheese brings richness and balance. These egg cups bake up light yet filling, and they store beautifully for several days. Whether you are planning breakfasts for the week or serving a brunch spread, these egg cups fit effortlessly into almost any routine.
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Baked Spinach & Cheese Egg Cups (Healthy, Protein-Packed, and Meal-Prep Friendly)
- Total Time: 30 minutes
- Yield: 6 egg cups
- Diet: Vegetarian
Description
Easy baked egg cups made with spinach and cheese, perfect for a healthy make-ahead breakfast or snack.
Ingredients
- 6 large eggs
- 1 cup fresh spinach, finely chopped
- 1/2 cup shredded cheddar cheese
- 1/4 cup milk
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- Cooking spray or butter for greasing
Instructions
- Preheat the oven to 375°F (190°C) and grease a muffin tin.
- In a mixing bowl, whisk together eggs, milk, salt, pepper, and garlic powder.
- Stir in chopped spinach and shredded cheese.
- Pour the mixture evenly into the prepared muffin cups.
- Bake for 18–22 minutes, or until the egg cups are set in the center.
- Remove from the oven and let cool slightly before serving.
Notes
- Use silicone muffin liners for easy removal.
- Swap cheddar with feta or mozzarella if desired.
- Store leftovers in the refrigerator for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Eggs are the foundation of this recipe. They provide structure, protein, and a naturally fluffy texture once baked.
Fresh spinach adds color, nutrients, and a mild earthy flavor. When chopped finely, it distributes evenly throughout the egg mixture.
Cheese contributes creaminess and depth. Cheddar, mozzarella, or a blend works well depending on how rich you want the cups to be.
Milk helps lighten the eggs and keeps the texture tender rather than dense.
Salt enhances all the flavors and ensures the eggs taste well-seasoned rather than bland.
Black pepper adds gentle warmth and balance without overpowering the other ingredients.
Olive oil or butter is used to grease the muffin tin, preventing sticking and helping the edges release cleanly.
Directions
Preheat your oven to 180°C and lightly grease a standard muffin tin with olive oil or butter. This step is essential to ensure the egg cups release easily after baking.
Wash the spinach thoroughly and chop it finely. If using mature spinach, you may lightly sauté it first to remove excess moisture, then allow it to cool.
In a large bowl, crack the eggs and whisk until the yolks and whites are fully combined. Add the milk, salt, and black pepper, and whisk again until smooth.
Stir the chopped spinach into the egg mixture, followed by the cheese. Mix gently to distribute everything evenly without overworking the eggs.
Pour the mixture evenly into the prepared muffin cups, filling each about three-quarters full. This allows space for the eggs to puff slightly as they bake.
Bake for 18 to 22 minutes, or until the egg cups are set in the center and lightly golden around the edges. Remove from the oven and let them cool for a few minutes before carefully lifting them out of the tin.
Must-Have Tools to Get Rolling
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
Full-Size Blender – is a powerful kitchen appliance for making smoothies, soups, and sauces in large batches.
3-in-1 Air Fryer – This versatile 3-in-1 air fryer offers Air Fry for healthier meals with less oil, Bake for bakery-quality desserts and treats, and Reheat to bring leftovers back to life with crispy, flavorful results
Servings and Timing
This recipe makes 12 egg cups, serving 4 people. Preparation time is approximately 10 minutes, baking time is about 20 minutes, and total time is around 30 minutes.
Storage and Reheating
Store the egg cups in an airtight container in the refrigerator for up to four days. Reheat gently in the microwave for about 20 to 30 seconds, or enjoy them cold for a quick snack.
Variations and Customizations
Baked Spinach & Cheese Egg Cups are extremely adaptable, which is part of their appeal. If you prefer a stronger flavor, try using feta or Parmesan instead of mild cheeses. I once mixed in a small amount of goat cheese, and the result was wonderfully creamy with a subtle tang.
You can also add extra vegetables such as diced bell peppers, mushrooms, or onions. Just be sure to cook any high-moisture vegetables beforehand to avoid watery egg cups. For added protein, small pieces of cooked chicken or turkey can be folded into the mixture.
If you enjoy herbs, fresh chives or parsley brighten the overall flavor without overpowering the eggs. For a bit of spice, a pinch of chili flakes or smoked paprika works beautifully. These egg cups are an excellent base for experimenting while remaining reliable and consistent.
Nutrition and Dietary Info
| Nutrient | Per Serving |
|---|---|
| Calories | 140 |
| Protein (g) | 11 |
| Carbs (g) | 3 |
| Fat (g) | 9 |
| Saturated Fat (g) | 4 |
| Fiber (g) | 1 |
| Sugar (g) | 2 |
| Sodium (mg) | 210 |
Expert Tips & Customizations
Even mixing
Whisk the eggs thoroughly to ensure a uniform texture in every cup.
Moisture control
Always remove excess liquid from vegetables to prevent soggy results.
Proper cooling
Let the egg cups cool slightly before removing them to maintain their shape.
FAQs
Can I make these egg cups ahead of time?
Yes, they are perfect for meal prep and can be stored for several days.
Can I freeze baked egg cups?
Yes, freeze them in a single layer, then reheat gently when needed.
What cheese works best for this recipe?
Cheddar, mozzarella, and feta all work well depending on your flavor preference.
Are these egg cups suitable for low-carb diets?
Yes, they are naturally low in carbohydrates and high in protein.
Can I use frozen spinach?
Yes, but be sure to thaw and squeeze out all excess moisture first.
Why did my egg cups deflate?
Egg cups naturally settle as they cool; this is normal and does not affect taste.
Conclusion
Baked Spinach & Cheese Egg Cups are a practical, nutritious recipe that fits seamlessly into everyday life. With simple ingredients and endless variations, they offer a reliable solution for quick breakfasts or healthy snacks. Once you make them, they are likely to become a regular part of your routine.
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