Mini Spinach Egg Cups (Print)

Protein-rich mini cups with spinach, cheese, and herbs for a healthy breakfast or snack.

# Components:

→ Vegetables

01 - 2 cups fresh spinach, chopped
02 - 1/2 small onion, finely diced
03 - 1/2 red bell pepper, finely diced (optional)

→ Eggs & Dairy

04 - 6 large eggs
05 - 1/3 cup milk (dairy or unsweetened non-dairy)
06 - 1 cup shredded cheese (cheddar, feta, or mozzarella preferred)
07 - 1/4 cup grated Parmesan cheese

→ Seasonings

08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/4 teaspoon ground nutmeg (optional)
11 - 1 tablespoon fresh chives or parsley, chopped

# Directions:

01 - Preheat the oven to 350°F and grease a 12-cup muffin tin with nonstick spray or line with silicone liners.
02 - In a skillet over medium heat, sauté the diced onion and red bell pepper for 3–4 minutes until softened. Add the chopped spinach and cook until wilted, about 2 minutes. Remove from heat and allow to cool slightly.
03 - In a large bowl, whisk together the eggs, milk, salt, black pepper, and nutmeg. Stir in shredded cheese, Parmesan cheese, and chopped fresh herbs.
04 - Add the cooled sautéed vegetable mixture to the egg mixture and stir until evenly combined.
05 - Divide the mixture evenly among the muffin cups, filling each approximately three-quarters full.
06 - Bake for 18–22 minutes, or until the cups are puffed and set in the center.
07 - Allow to cool for 5 minutes before running a knife around the edges to remove from the tin. Serve warm or at room temperature.

# Expert Advice:

01 -
  • They reheat in thirty seconds and taste like you just baked them.
  • You can eat them cold straight from the fridge without guilt or a plate.
  • One batch covers breakfast for half the week and uses whatever cheese is already open.
  • They never get soggy and they actually fill you up until lunch.
02 -
  • If you skip cooling the spinach before adding it to the eggs, you will end up with scrambled bits instead of a smooth custard.
  • Filling the cups more than three-quarters full makes them overflow and stick to the pan in ways that will ruin your morning.
  • Grease the tin even if you think it does not need it, because these will cling to bare metal and tear apart when you try to remove them.
03 -
  • Use a small ice cream scoop to portion the mixture evenly into each cup so they bake at the same rate.
  • Let the muffin tin cool for a minute before removing the quiches, they firm up just enough to hold their shape without sticking.
  • If you double the batch, bake one tin at a time in the center of the oven for the most even rise.
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