Baked Egg Cups with Spinach and Mushrooms

Make mornings effortless with these protein-packed baked egg cups loaded with nutritious spinach and savory mushrooms.

These individual breakfast portions are like having a personal omelet baked to perfection in a muffin tin. They’re incredibly versatile, meal-prep friendly, and perfect for feeding a crowd or preparing grab-and-go breakfasts for the week.

With fluffy eggs, flavorful vegetables, and melted cheese in every bite, these egg cups prove that healthy eating can be both convenient and delicious.

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Baked Egg Cups with Spinach and Mushrooms

Course Breakfast

Cuisine American

Keyword Eggs, Mushrooms, Spinach

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Servings 6

Calories 185kcal

Ingredients

• 8 large eggs
• 2 cups fresh spinach chopped
• 1 cup mushrooms diced (button, cremini, or shiitake)
• 1/2 cup shredded cheese cheddar, Swiss, or feta
• 1/4 cup milk or heavy cream
• 2 tablespoons olive oil or butter
• 1/4 medium onion finely diced
• 2 cloves garlic minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried herbs thyme, oregano, or basil
• Cooking spray or butter for muffin tin
• Fresh chives for garnish

Instructions

• Preheat oven: Heat oven to 350°F (175°C). Grease a 12-cup muffin tin with cooking spray or butter.
• Prepare vegetables: Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 2-3 minutes until softened.
• Cook mushrooms: Add diced mushrooms to the skillet and cook for 4-5 minutes until they release moisture and become golden.
• Add garlic and spinach: Stir in minced garlic and cook for 30 seconds. Add chopped spinach and cook just until wilted, about 1 minute. Remove from heat and let cool slightly.
• Beat eggs: In a large bowl, whisk together eggs, milk, salt, pepper, and dried herbs until well combined.
• Assemble egg cups: Divide the cooked vegetable mixture evenly among the muffin cups. Pour beaten egg mixture over vegetables, filling each cup about 3/4 full.
• Add cheese: Sprinkle shredded cheese on top of each egg cup.
• Bake: Place in preheated oven and bake for 18-22 minutes, or until eggs are set and lightly golden on top.
• Cool and serve: Let cool in the pan for 5 minutes before removing. Garnish with fresh chives and serve warm.

Notes

Nutritional Information (per serving – 2 egg cups)

• Calories: 185
• Protein: 14g
• Carbohydrates: 4g
• Fat: 13g
• Fiber: 1g
• Sodium: 385mg

Equipment Needed

• Regular Equipment: 12-cup muffin tin, large skillet, mixing bowl, whisk, measuring cups and spoons
• Extra Equipment: None

Cooking Tips

• Don’t overfill muffin cups – eggs will puff up during baking
• Cook vegetables until most moisture is evaporated to prevent soggy egg cups
• Let egg cups cool slightly before removing to prevent breaking
• Use paper liners for easier removal if desired
• Check doneness by inserting a toothpick – it should come out clean
• Can be made ahead and reheated in microwave

Possible Substitutions

• Vegetables: Try bell peppers, zucchini, sun-dried tomatoes, or asparagus
• Cheese: Use goat cheese, mozzarella, or nutritional yeast for dairy-free
• Milk: Substitute with plant-based milk or skip for firmer texture
• Herbs: Use fresh herbs like basil, parsley, or dill
• Protein: Add diced ham, turkey, or cooked bacon for extra protein
• Dairy-free: Use coconut milk and skip cheese or use vegan cheese
• Individual flavors: Make different combinations in each muffin cup
• Spices: Add paprika, cumin, or your favorite spice blend