Breakfast

Balanced Breakfast Egg Cups

at a glance
Prep Time 10 minutes
Cook Time 1 hour 25 minutes
Servings 4 -6

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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, and so easy to serve to a crowd!

overhead view of balanced breakfast egg cups in a red silicone muffin pan

These balanced breakfast 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!  I have to tell you I could eat about 4 of these in one sitting, they’re THAT good!

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!

three balanced breakfast egg cups sitting on a grey plate with a fork next to it on top of a light pink napkin

overhead view of balanced breakfast egg cups in a red silicone muffin pan

three balanced breakfast egg cups sitting on a grey plate with a fork next to it on top of a light pink napkin

balanced breakfast egg cups in a red silicone muffin pan

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: click HERE


Balanced Breakfast Egg Cups

By: Cassy
No ratings yet
Prep Time: 10 mins
Cook Time: 1 hr 25 mins
Servings: 4 -6

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

If following Cook Once, Eat All Week use the following pre-made ingredients:
  • 1 cup pre-cooked spaghetti squash
  • 1 cup pre-prepared spinach
Instructions:
  1. Preheat oven to 350 F.
  2. Cook the bacon in a pan over medium heat then crumble.
  3. 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.
  4. 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.
  5. Place egg cups in the oven to bake at 375 for 25 minutes, until yolks are fully set.

Meet the Author
Cassy Headshot

Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
Get to know Cassy

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  1. Bernadette says

    Bernadette —  01/26/2018 At 15:26

    Any suggestions for a spinach replacement?

  2. Cathi says

    Cathi —  09/04/2018 At 08:41

    So what is the nutritional information? Calories, fiber, protein Etc.

  3. Anna says

    Anna —  11/21/2020 At 20:01

    Do these freeze well? If so, how would your recommend storing and reheating

    • Brandi Schilhab says

      Brandi Schilhab —  11/24/2020 At 09:55

      They do! I just store them in a gallon Ziplock in the freezer and microwave them to defrost!

  4. Dee says

    Dee —  03/29/2022 At 20:31

    any suggestions on making these without spaghetti squash, substitutions? They’re not in season here yet… Thx!

    • Melissa Guevara says

      Melissa Guevara —  03/31/2022 At 01:03

      Shredded potatoes of any kind (sweet potato, russet, etc.) would be really tasty as the base. ~Melissa

  5. Dee says

    Dee —  05/16/2022 At 07:21

    any suggestions on making these without spaghetti squash, substitutions? They’re not in season here yet… Thx!

  6. Mishalee says

    Mishalee —  07/05/2022 At 21:15

    The recipe doesn’t match what it’s supposed to be…

    • Melissa Guevara says

      Melissa Guevara —  07/06/2022 At 21:01

      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

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