Our Breakfast Egg Cups have it all: protein, carbohydrates, veggies, healthy fats, tons of flavor — and they’re a breeze to make! These mini frittatas are great for a grab-and-go breakfast or lunch, and are an easy way to feed a crowd.
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When we were dreaming up the perfect make-ahead breakfast recipe, we wanted something that had it ALL: protein, veggies, carbohydrates, healthy fats, tons of flavor, and EASE.
So when we landed on these balanced breakfast egg cups as part of our Cook Once, Eat All Week series, we knew we had a winner. Use already-prepped spaghetti squash and spinach from that meal plan checklist, or make these egg cups from scratch. Add the veggies to a silicone muffin pan along with some eggs, bacon, butter, and seasonings, and bake. Thanks to the silicone, the egg cups pop out easily, and cleanup is a breeze.
A single recipe makes 4 egg muffins. Parse them out so you have breakfast for 4 mornings…or double or triple the recipe in your 12-cup muffin pan if you think you’ll gobble them up faster (you can also make a dozen to eat some now, and freeze some for later.)
The protein- and veggie-packed mini frittatas are great on their own, or you can pair them with a Green Smoothie, Blueberry Sweet Potato Breakfast Meatballs, or our Healthy Breakfast Salad.
Why You’ll Love This Egg Muffins Recipe
- Balanced recipe has it all: protein, veggies, carbohydrates, healthy fats, and tons of flavor
- Easy to make a batch of 4, 8, or 12 egg cups
- Freeze extras for quick and healthy breakfasts on hectic mornings
Breakfast Egg Cups Recipe Ingredients
Here’s everything you’ll need to make a batch of these addictive egg cups (AKA mini frittatas). Find ingredient notes (including substitutions and swaps) below.
- Spaghetti squash – 1 small spaghetti squash
- Butter or oil – 1 tablespoon butter, or your oil of choice
- Bacon – 4 slices bacon
- Spinach – 1 10-ounce bag frozen spinach
- Eggs – 12 eggs
- Salt – 1 teaspoon fine sea salt, divided
- Pepper – 1/4 teaspoon pepper
- Chives – Chives, chopped, for garnish
A full ingredient list with exact amounts can be found in the recipe card below.
Recipe Variations and Modifications
This recipe is super flexible. Here are a few ways to make it your own:
- Go meatless – just omit the bacon for a vegetarian breakfast.
- Mix up your veggies – if you’ve got leftover cooked vegetables like sauteed zucchini, mushrooms, onions, or peppers hanging out in your fridge, feel free to swap those in instead of the spinach and spaghetti squash. (Or, if you’ve got raw veggies, sautee them first to cook off some of the moisture and avoid watery egg cups.)
- Swap the herbs – we call for snipped chives here, but you could use chopped parsley, basil, cilantro, or sage instead.
How to Make Breakfast Egg Cups
Here’s how these delicious mini frittatas come together.
Step 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.
Step 2: While the squash is cooking, cook the bacon in a pan with a matching lid over medium heat until crisp. Remove from pan, let cool, then crumble.
Step 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.
Step 4: Grease 12 muffin tins with butter, ghee, or other oil of choice.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.
Step 5: Place egg cups in the oven to bake at 375 for 25 minutes, until yolks are fully set.
Recipe Tips
Cook time – Note that the baking time on these breakfast egg muffins will yield a cooked-through egg yolk. If you like a runnier egg, reduce the cook time by a few minutes.
Muffin pans – Silicone muffin pans do make these egg cups easier to pop out, and cleanup easier. But you can use a metal or ceramic muffin pan if that’s what you’ve got in your kitchen. Just grease the cups extra well (or use a liner for each cup), and reduce the cook time by a few minutes since the eggs will cook faster in a metal pan.
How to Serve
Serve these lil babies warm from the oven, or at room temperature.
How to Store and Reheat
Refrigerate the egg cups in an airtight container for up to 5 days, or freeze them for up to 3 months.
To reheat, cook in a microwave for 1-2 minutes.
Frequently Asked Questions
We prefer silicone muffin pans v. metal or ceramic muffin tins for this recipe because it makes it SO much easier to pop the egg muffins out of the pan once cooked. And, cleanup is a whole lot easier too!
You can use a metal or ceramic muffin pan if that’s what you’ve got in your kitchen. You’ll just want to make a few adjustments. First: grease the cups extra well, or use a liner for each cup. Second: if you use a metal muffin pan, you’ll want to reduce the cook time by a few minutes since the eggs will cook faster in metal than silicone or ceramic.
More of Our Best Breakfast Recipes
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Breakfast Egg Cups
Ingredients
- 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
Instructions
- 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.
- 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.
- 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.
- Grease 12 muffin tins with butter, ghee, or other oil of choice.
- 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.
- Place egg cups in the oven to bake at 375 for 25 minutes, until yolks are fully set.
Recipe Notes
- 1 cup pre-cooked spaghetti squash
- 1 cup pre-prepared spinach
- Preheat oven to 350 F.
- Cook the bacon in a pan over medium heat then crumble.
- Grease 12 muffin tins with butter, ghee, or other oil of choice. Combine spaghetti squash with 1/2 teaspoon salt, then press into muffin tins.
- Place spinach on top of the spaghetti squash, then crack an egg on top of the spinach in each muffin tin. Sprinkle the salt and pepper over the eggs, then top with bacon.
- Place egg cups in the oven to bake at 375 for 25 minutes, until yolks are fully set.
Nutrition
The recipe doesn’t match what it’s supposed to be…
Hi Mishalee, the recipe card we are seeing matches for the breakfast egg cups. Can you send us a screenshot to support@fedandfit.com so that we can try to troubleshoot what is happening on your end? Thank you! -Team F&F
any suggestions on making these without spaghetti squash, substitutions? They’re not in season here yet… Thx!
any suggestions on making these without spaghetti squash, substitutions? They’re not in season here yet… Thx!
Shredded potatoes of any kind (sweet potato, russet, etc.) would be really tasty as the base. ~Melissa
Do these freeze well? If so, how would your recommend storing and reheating
They do! I just store them in a gallon Ziplock in the freezer and microwave them to defrost!
So what is the nutritional information? Calories, fiber, protein Etc.
Any suggestions for a spinach replacement?
Sure! You can use chopped arugula, kale, or swiss chard, or leave it out altogether!