Description
These easy make-ahead egg cups are the perfect grab-and-go breakfast for busy mornings! Packed with protein, colorful veggies, and creamy feta, they’re simple to prep, endlessly customizable, and freezer-friendly. Bake once, and you’ll have a healthy breakfast ready for the entire week.
Ingredients
6 large eggs
¼ cup milk (any kind — dairy or plant-based)
1 cup spinach, finely chopped
½ cup cherry tomatoes, diced
½ cup feta cheese, crumbled
Salt and pepper, to taste
Olive oil or nonstick spray (for greasing)
Optional add-ins: diced ham, mushrooms, zucchini, shredded cheddar, or green onions
Instructions
Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin generously with olive oil or nonstick spray.
Chop your veggies into small, even pieces. Toss together spinach, tomatoes, and feta in a medium bowl.
Whisk eggs and milk in a separate bowl until smooth. Season with salt and pepper.
Fill muffin cups halfway with the veggie-cheese mixture. Pour the egg mixture evenly over each cup, filling nearly to the top.
Bake for 20–25 minutes, or until the centers are set and tops are lightly golden.
Cool for 5 minutes before removing from the tin. Serve warm or store for later.
Notes
To store, keep in an airtight container in the fridge for up to 5 days.
To freeze, flash-freeze egg cups for 1 hour, then store in freezer bags for up to 2 months.
Reheat in the microwave for 30–45 seconds or in a toaster oven for 5 minutes.
Swap in any mix-ins you like — bell peppers, onions, or even cooked sausage all work beautifully.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast, Meal Prep
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 85 kcal
- Calories: 1 g
- Sugar: 210 mg
- Sodium: 6 g
- Fat: 2 g
- Saturated Fat: 3 g
- Unsaturated Fat: 0 g
- Trans Fat: 1 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 7 g
- Cholesterol: 165 mg
Keywords: Make-ahead egg cups, healthy breakfast meal prep, high-protein breakfast, grab-and-go breakfast, easy egg muffins, freezer-friendly breakfast
