Breakfast Egg Cups

5 from 130 votes

Make these Breakfast Egg Cups with just a muffin tin, eggs and any vegetables or meat - prep a batch in advance for meal prepping and grab-and-go breakfast!

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Breakfast egg cups are a delicious low carb make-ahead breakfast that will make your mornings a little easier! Simple to make, these baked egg cups are loaded with fresh veggies for a healthy breakfast that the whole family will enjoy. Perfect for a grab-and-go breakfast or to serve with whole wheat toast and sliced avocado for a more leisurely morning.

Breakfast egg cups on a white plate with sliced avocado and toast
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How to make breakfast egg cups

Crack the eggs into a bowl or measuring cup with a spout for easier pouring if you can. Then, whisk them by hand or with a blender until the eggs are smooth. You can season the eggs with salt and pepper here or wait until after you pour them into the muffin tin.

The eggs whisked in a jug

Now, place your veggies into a greased muffin tin or into silicone muffin liners. Make sure you use a really good non-stick muffin pan or the clean up will be difficult. And make sure to chop the vegetables into small pieces so the breakfast egg cup doesn’t fall apart.

Muffin tins with veggies added to them

Then pour the eggs on top until the liquid almost reaches the top of the moulds.

Pouring the egg into the muffin tins

Season each cup with a little salt and pepper and any extra seasoning you’d like. Then, add the shredded cheese on top and they’re ready for the oven. Bake until the center of the breakfast egg cups is solid and no longer jiggly.

The uncooked breakfast egg cups topped with cheese and ready to bake

While they will look puffy when they come out of the oven, just know that they will deflate within 5-10 minutes. Still, they will be hearty, cheesy and so delicious!

Baked breakfast egg cups in a muffin tin

Tips for making breakfast egg cups

  1. Grease the muffin tin well. If you skip this step, the eggs will stick to the bottom of the tin and they will be really tricky to remove. You can also use parchment paper liners if you have those and silicon liners will also work well.
  2. Use frozen spinach instead of fresh if that’s what you have. If you do, thaw the spinach and squeeze as much moisture out as you can.
  3. Don’t fill the muffin cups all the way to the top. The eggs will expand as they bake, so leave a little room at the top of each mould so that they don’t overflow in your oven.
  4. Allow the muffins to cool for 10 minutes before removing from the muffin liner. The eggs will slightly deflate as they cool, making it a lot easier to snap them out of the muffin tins. If needed, run use a spoon to remove them more easily.

Frequently asked questions

Can you make these ahead of time?

These baked egg cups are so perfect for meal prep and they make an ideal breakfast on those busy mornings. They will keep in an airtight container in the fridge for 3 to 5 days and they also freeze for up to 3 months.

How do you reheat breakfast egg cups?

The best way to heat up the egg cups to serve is in the microwave. You can reheat them from chilled or frozen. Chilled breakfast cups will need about 15 second to heat through and frozen ones about 30-40 seconds. They are the perfect quick breakfast for when you are short on time.

Can I add other fillings?

These breakfast egg cups are so wonderfully versatile and you can add whatever ingredients you like to them, just don’t add anything too watery. You can make these spicy by adding jalapeno or make meat versions with sausage and turkey bacon. They are a great way to use up any veggies you have leftover in your fridge.

More breakfast recipes with eggs

Other Breakfast Recipes

These baked egg cups are a great solution fo busy mornings. The recipe is easily doubled so you can make a big batch and freeze them and they are ready to eat within a minute.

If you’ve tried this healthy-ish feel good Breakfast Egg Cups recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

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Breakfast Egg Cups

Make these Breakfast Egg Cups with just a muffin tin, eggs and any vegetables or meat – prep a batch in advance for meal prepping and grab-and-go breakfast!
5 from 130 votes
Servings 3 servings
Course Breakfast
Calories 167
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
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  • 6 large eggs
  • Salt and pepper
  • 1 cup baby spinach chopped
  • ½ cup diced red peppers
  • 2 tablespoons diced red onions
  • ¼ cup shredded cheese


  • Preheat the oven to 375°F. Coat a muffin tin with cooking spray or line six of the cups with paper liners.
  • Crack the eggs into a large bowl or measuring cup with spout, and use a whisk or hand blender to blend the eggs until smooth.
  • Add the spinach, peppers and onions into the greased muffin cup. Carefully pour the beaten eggs into each of the six muffin cups until the liquid almost reaches the top. Season with salt and pepper. Sprinkle the cheese on top of each egg muffin
  • Bake for 15-18 minutes or until eggs are set.
  • Run a butter knife around the edges to help loosen them. Serve immediately.


  • Store leftover egg muffins in an airtight container or ziptop bag in the refrigerator for up to 3 days or individually wrap and freeze for up to 3 months. Reheat gently in the microwave (once thawed or directly from frozen) until hot and warmed through to the center, about 30 seconds (from thawed) or 1 or so minutes (from frozen), depending upon your microwave.
  • Pack them into airtight containers and keep them in the refrigerator for up to 5 days. Make a batch in advance and then heat them up in the microwave (usually 10-15 seconds in enough) when you’re ready to eat!
  • This recipe is incredibly flexible. Feel free to swap the listed veggies for the same amount of any other diced vegetable or cooked, diced meat. If the vegetables are very firm, such as carrots or sweet potatoes, I recommend cooking and cooling them first before adding them to the cups.


Calories: 167kcal, Carbohydrates: 3g, Protein: 14g, Fat: 11g, Saturated Fat: 4g, Cholesterol: 335mg, Sodium: 202mg, Potassium: 230mg, Fiber: 1g, Sugar: 2g, Vitamin A: 2254IU, Vitamin C: 35mg, Calcium: 106mg, Iron: 2mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Cuisine American
Course: Breakfast
5 from 130 votes (120 ratings without comment)

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  1. Kasia Braun says:

    We need to be healthy because we have diabetes. Thank you so much!

    1. Yumna J. says:

      You’re welcome, Kasia!

  2. Ana J says:

    Loved them! Made them with just peppers, sriracha sauce and half an avocado 🥑🌶️🫑 Super yummy! Will make more in the future! Question: is 1 muffin a serving or 2?

    1. Yumna says:

      1 serving is 2 egg muffins. Glad you enjoyed them!

  3. Margaret says:

    So good! I sautéed ham and onions with fresh basil, scooped into the muffin tin, then added some cheese. I scrambled 6 eggs with spices and cream, and added to half the muffin cups. In the other six I cracked an egg on top. Baked for 20 min at 375F. So easy and yet the whole egg cups looked so fancy. Yumm!

    1. Yumna J. says:

      So glad you enjoyed them, Margaret!

  4. Cindy says:

    I see the nutritional info says 167 calories. How many of these egg cups would be considered a serving?

    1. Yumna Jawad says:

      It will be two egg cups!


    very easy to make and good for you!!!

    1. Yumna Jawad says:

      Thank you so much!

  6. Sheri says:

    I love the idea of freezing them but I do not love the idea of microwaving them.
    You said we can reheat them in the oven. But what about a toaster oven?
    What temp? (from Frozen) and how long? Do I cover them with foil or not?
    Thank you so much!!

    1. Yumna Jawad says:

      Yes, a toaster oven will work too. I have yet to try it, but I would reheat it at 350°F for 10 minutes. I don’t think covering it with foil is necessary, but you can do that too.

  7. Denise says:

    Great recipe! Egg cups are a basic, go-to for me. Love that you can freeze them for later as well 🙂 Thank you!

    1. Yumna J. says:

      Thank you! They’re great for meal prep!

    2. Sheri says:

      Thank you so very much. I will give it a try!
      Have a very Merry Christmas and Happy, safe New Year!

  8. Ann says:

    These grab-and-go breakfast egg cups are truly delicious. Appreciate your tips.

  9. Simona says:

    Thank you very much for your lovely recipes. I enjoyed making these breakfast eggs cups for my daughters for lunch 😉 So easy, quick and delicious! I just baked them on lower temperature and for about 10min. Can’t wait to try your other amazing recipes!

    1. Yumna Jawad says:

      Thank you so much for the positive feedback. I really appreciate it!!

      1. Simone says:

        Love your ideas. Is there a way to print these recipes without printing multiple pages? Thanks.

        1. Yumna J. says:

          Thank you so much! When you go to the recipe card at the bottom, on top of a photo is a print symbol that will allow you to print the recipe.