Description
These Baked Egg Cups are a delicious and convenient breakfast option featuring fluffy eggs combined with savory ground pork sausage, fresh spinach, and crisp red bell pepper. Baked to perfection in a muffin tin, they make a great on-the-go meal or meal prep idea that’s high in protein and full of flavor.
Ingredients
Scale
Egg Mixture
- 5 eggs
- 1/4 cup unsweetened almond milk
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
Fillings
- 1/2 – 3/4 cup ground pork sausage
- 1/2 – 3/4 cup fresh spinach, ripped into small pieces
- 1/4 of a large red bell pepper, diced
Instructions
- Prep: Preheat your oven to 350 degrees Fahrenheit. Spray a muffin tin with non-stick cooking spray and set aside to prepare for assembling the egg cups.
- Whisk: In a large bowl, whisk together the eggs, unsweetened almond milk, kosher salt, and ground black pepper until fully combined and slightly frothy.
- Sausage: Heat a cast iron skillet over medium-high heat. Add the ground pork sausage, breaking it apart with a spatula. Cook, stirring occasionally, until the sausage is fully browned and cooked through. Remove from heat.
- Assemble: Evenly distribute a tablespoon or so of the cooked pork sausage into each muffin well. Add about a tablespoon each of the fresh spinach and diced red bell pepper to each well, layering them over the sausage. Carefully pour the egg mixture over the fillings in each muffin cup, filling almost to the top but leaving a little room since the eggs will expand while baking and then slightly deflate as they cool.
- Bake: Place the muffin tin in the preheated oven and bake for approximately 17 minutes. Check the top of the egg cups; if they are not fully set, continue baking in 2–3 minute increments until cooked through.
- Serve: Remove from the oven and enjoy immediately, or let them cool before storing in an airtight container in the refrigerator for up to 4 days for an easy make-ahead breakfast.
Notes
- Pork Sausage: You can use homemade breakfast sausage or your favorite store-bought version. For Whole30 or Paleo compliance, check the ingredient list to avoid added sugars or preservatives.
- Muffin Pan: Silicone muffin liners can be used if preferred. This substitution should not affect the baking time.
- Storage: Store leftover egg cups in an airtight container in the refrigerator for up to 4 days. Reheat gently before serving.
Nutrition
- Serving Size: 1 egg cup
- Calories: 140 kcal
- Sugar: 1 g
- Sodium: 320 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0.5 g
- Protein: 11 g
- Cholesterol: 185 mg
