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.

Baked Egg Cups with Spinach and Mushrooms

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Course Breakfast

Cuisine American

Servings 6

Calories 185 kcal

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

Keyword Eggs, Mushrooms, Spinach

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