Fed & Fit

Balanced Breakfast Egg Cups

These Balanced Breakfast Egg Cups have it all! Protein, carbohydrate, veggies, healthy fats, flavor, and they're a breeze to make. These are great for a grab-and-go breakfast or lunch.

These egg cups have it ALL! When I daydream about the perfect make-ahead breakfast (or really any grab-and-go meal), I always crave something that's BALANCED. I want a pre-packed meal that has it all: protein, veggie, carbohydrates, healthy fats, flavor, and EASE. When we finished formulating these balanced breakfast egg cups, I knew that is exactly what I wanted to name them. Make them in bulk (using your Cook Once, Eat All Week ingredients from this week if you're following along in the series), let them cool completely (so they pop out of the silicone tray easier), store, and then enjoy as you need!

Note that the baking time on these balanced breakfast egg cups will yield a cooked-through egg yolk.

UPDATE: click HERE for a similar silicone muffin pan that I used!

Cook Once, Eat All Week

If you're new here, THIS POST is a great introduction to our Cook Once, Eat All Week series!

Here are the other recipes in our COEAW: Week 4 meal prep series:

  • Base Recipes of bulk-prepared shredded chicken, spaghetti squash, and spinach: click HERE!
  • Chicken Carbonara Spaghetti Squash Casserole Recipe: click HERE
  • Coming Soon: Buffalo Chicken Spaghetti Squash Boats Recipe

Remember that if you don't want to wait to get the recipes for the rest of this series here on the blog, you can also get them in an eBook FOR FREE by clicking HERE (subscribing to my newsletter). The eBook for each week also includes shopping lists, extra reheating tips, bonus recipes, and other meal ideas.


Balanced Breakfast Egg Cups

Preparation 00:10 Cook Time 01:25 Total Time 1:35 Serves 4-6     adjust servings
1 review



  • 1 small spaghetti squash
  • 1 tablespoon butter, or oil of choice
  • 4 slices bacon
  • 1, 10 ounce bag frozen spinach
  • 12 eggs
  • 1 teaspoon fine sea salt, divided
  • 1/4 teaspoon pepper
  • Chives, chopped for garnish


  1. Cut the spaghetti squash in half, scrape out the seeds, and place it in a rimmed baking dish face-down with 1/4 cup of water. Bake at 375 F for 1 hour, or until soft. Once cooked, set aside until cool enough to handle. Once cooled, scrape the squash out into a large bowl and mix with 1/2 teaspoon sea salt.
  2. While the squash is cooking, cook the bacon in a pan with matching lid over medium heat until crisp. Remove from pan, let cool, then crumble.
  3. Saute the frozen spinach in the leftover bacon grease and then place the lid on the pan and steam for 1-2 minutes, until cooked through. 
  4. Grease 12 muffin tins with butter, ghee, or other oil of choice.
  5. Place spinach on top of the spaghetti squash, then crack an egg on top of the spinach in each muffin tin. Note, you will use about 1 cup of spaghetti squash so you will have leftover spaghetti squash from this recipe. Sprinkle the salt and pepper over the eggs, then top with bacon. 
  6. Place egg cups in the oven to bake at 375 for 25 minutes, until yolks are fully set.



2 Responses to “Balanced Breakfast Egg Cups”

  1. #
    Bernadetteposted January 26, 2018 at 3:26 pm

    Any suggestions for a spinach replacement?

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