Breakfast Egg Cups Recipe

This Breakfast Egg Cups Recipe is the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!


Is school starting already?! Didn’t summer just begin?! I guess it’s time to start thinking about some fast breakfasts for those crazy school day mornings.

These Breakfast Egg Cups are the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!

I have a first grader, preschooler, and 2 month old baby. My husband leaves for work before we get up, so I am on my own to get the kids ready. Mornings are a bit tricky to say the least.

These Breakfast Egg Cups are the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!

Since my kids are so young, and it’s a 3-to-1 battle on school mornings, I am all for prepping anything I can the night/weekend before. Saturday’s pancakes become weekday breakfasts. Sandwiches are made for lunch the night before, and these breakfast egg cups can be made and refrigerated or frozen ahead of time as well.  Perfect for those busy school day mornings!

These Breakfast Egg Cups are the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!

Leftover veggies will never go to waste if you use them in these breakfast egg cups. I used a red bell pepper and spinach for the bright colors. I think it gives these egg muffins a “confetti” look. After all, we eat with our eyes and kids are drawn to the bright colors. A little sprinkle of cheese is delicious too!

These Breakfast Egg Cups are the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!

Our favorite way to eat these breakfast egg cups is with salsa or ketchup, but you can totally heat and eat them on the go! Everything is portioned out and ready to munch on. You can also serve them on a colorful muffin liner. You should definitely add these to your breakfast menu!

These Breakfast Egg Cups are the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!

Can You Eat Eggs Every Day?

Eggs have gotten a bad reputation over the years because they contain cholesterol.  A large egg contains about 185 mg of cholesterol, and the recommendation from the American Heart Association (AHA) is a limit of 300 mg per day.

So, should you limit your egg intake?  The answer is essentially no.  The recommendation from the AHA can be confusing, and here is why.  It assumes that when you eat more cholesterol from food,  your blood cholesterol increases. But, your body actually doesn’t work that way. The research consistently and reliably shows that the cholesterol you eat has very little impact on how much cholesterol is in your blood.

Your body actually makes its own cholesterol. Lots of it, in fact. Every single day you produce between 1 and 2 grams of it on your own. (That’s 5-10 times the cholesterol in a large egg.) When you eat more cholesterol from foods like eggs, your body produces less of it. And when you eat less cholesterol, your body produces more.  Cholesterol is actually really important in your body. It is in every outer layer of all your cells.  It’s a requirement for growth (in infants and adults). And it’s required for the production of many hormones.

The egg paranoia has been based on the old assumption that eating the yolks will raise blood cholesterol (and increase your risk for artery and heart disease).  And even though the research has disproven the hypothesis — for most of the population — the medical community has been slow to reverse recommendations.  Unless you have medical conditions where your doctor has advised decreasing your cholesterol intake, then eating eggs everyday is just great!

So – Egg Cups for the win!

Breakfast Egg Cups | Healthy Recipes for Kids


Breakfast Egg Cups

Breakfast Egg Cups Recipe
Serves: 8
Prep Time: 10 m
Cook Time: 20 m


  • 1 – cooking spray
  • 6 large – egg
  • 1/4 cup – milk
  • 1/8 teaspoon – salt
  • 1/8 teaspoon – black pepper, ground
  • 1 medium – bell pepper, red
  • 3/4 cup – spinach
  • 1 ounce – cheddar cheese


  1. Spray a muffin tin with cooking spray and  set aside. Preheat oven to 375°F.
  2. Whisk the eggs and milk together in a bowl. Season with salt and pepper.
  3. Dice the bell pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin. (This method is called chiffonade.)
  4. Add the peppers, spinach, and shredded cheddar to the egg mixture.
  5. Fill muffin cups 3/4 full and bake for 20-25 minutes until centers are set and no longer runny.
  6. Allow to cool slightly before serving.
Extras may be stored in an air-tight container in the refrigerator for up to a week or in a freezer-safe container in the freezer for up to a month. Microwave thawed egg cups on high for 45-60 seconds or until hot.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 78 4%
  • Fat: 5 g 8%
  • Carb: 1 g 0%
  • Fiber: 0 g 0%
  • Protein: 6 g 12%
  • Sugar: 1 g
written by
Amber Brady

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Olga says:

Amber, thank you very much! Wonderful combination of ingredients. It look so yummy!

Alyssa says:

Amber, thanks! This looks so simple to make, yet looking really satisfying and tasty!

Marlo says:

This recipe is really yummy! I made them this morning and my whole family ate them with fruit. Super healthy. A breakfast I feel good about. Thanks!

Terita says:

So happy to hear this, Marlo!

Trish says:

I make these with chopped broccoli and sautéed red onion.Add any cheese I happen to have, mixed is great. Top with a sprinkle of parmesean.

Terita says:

Yummy! Thanks for sharing, Trish.

Angela says:

I just love making a batch of these to have on hand for the week. Perfect breakfast or snack that’s healthy and full of protein!

Susan Adams says:

I made these this morning using spinach, broccoli, onions, shredded carrots, mushrooms, and sun dried tomatoes. I placed the veggies in the muffin cup and I cut a piece of my homemade farmers cheese put it on top of the veggies and added the egg mixture, sprinkled some mozzarella on top. What a prize this is, next time I will make a double batch and freeze some (if they last that long!).

Terita says:

Sounds delicious Susan, thanks for sharing!

Sophia says:

I needed something quick but rich and nervously made this for teenagers at a church weekend camp in March. They were a winner and so easy to serve! Doing it again for their teachers this weekend and felt you needed to know how much this works. Thanks for sharing

BRENDA says:

I thought you would like to know that last year I had cancer and while going through the treatment, I made these and kept them in the freezer and on bad days, I would heat one in the microwave and eat it with a piece of toast. For a while, this was the only food I could eat.
I am healthy now but still make these for busy mornings.

Lo says:

Thank you for this

Really simple and delicious way to start the day

Rene Scurich says:

Delicious! I add asparagus to mine too!

Crystal Young says:

7 thank you for this helpful recipe I’m sure my grandchildren are going to love it

This is a SUPER GREAT recipe!! Highly recommend! I did add mushrooms and chorizo sausage ( I had already browned the sausage and crumbled it)… and used half and half instead of milk … but this is so great!! Thank you!

Julie Power says:

Thank you, Amber! You are saving me here. I am new to food prepping and am on a very tight budget. This recipe checks off all the right boxes: it’s healthy, tasty, low cal, and super quick and easy to throw together. I’d love to have more awesome preps for different meals. Thanks again ! Julie Power

Donna says:

Can these just be eaten cold after cooking/defrosting??

Sharon Boyd says:

Very easy. Great for those Sundays when you prep meals for the week…breakfast-check! I’ve also added onion, ham and fresh basil.

So Yummy!! Thanks for sharing! <3

Jill Murphy says:

I used a 1/4-cup measuring cup to fill the muffin tins, and it was the perfect amount. I also used 1-1/2 times everything to fill an entire 12-muffin tin. I’ve found that if I use sharp cheddar it adds more flavor, and I also like nutmeg in my egg dishes.

Jennifer Everhart says:

I made these this morning for breakfast, very easy to make!! Even my husband enjoyed them!

Kay Robinson-Johnson says:

Can I use half eggs and half egg whites for this recipe?

Andrea says:

I LOVE these egg cups, and I love your pretty muffin tin! Can you please tell us where you got it/what brand it is? Thank you! 🙂

Karen L says:

I just made these for the first time, and also added in some green pepper and red onion So yummy!!!! I think this will be a go-to breakfast for me (also a busy working mom of three kids) and hopefully my kids will love it, too! Thanks for the recipe!

Molly says:

We like these— quick and easy– we have left out bell peppers and spinach and substituted sausage or bacon pieces…. I’ve also added a bit more cheese and a little more salt and pepper. Great for grandkids!
thanks for this basic recipe that can be tweaked to your own.. I’ve shared it with several of my friends for their grandkids!

Nohemi says:

These egg cups are a life saver. I can’t eat breakfast at home since I take medication and have to wait one hour before I can eat something, so by the time I’m ready to have breakfast, I have to run out of the door for work. Luckily, I have my egg cup, a piece of thin wheat bagel and a cup of blueberries and can eat them at my break at work. My husband and son really like them too. I added cubed turkey breast and for my husand’sand son, I also added some shredded potato. Delicious! Thank you for the recipe

Ohhh I love this recipe! Thanks for sharing!

Carol says:

These are great! I have made them several times. I love them. Thank you for posting this recipe.

Amy says:

I can’t wait to try these!!!

Rachel says:

Thank you! My husband is just finding out he’s has Type 2 diabetes. So this recipe would be great for his breakfast. He’s so picky and he’s not allowed any starches.

Layma says:

I put black pepper and cilantro with very few spring onion leaves in my version of this instead of spinach. I also sauté the bell peppers and cilantro a little before mixing it in the eggs. It comes off delicious. It’s for me, not my kids. Very delicious and easy to make and have while on the go.

KAYLa says:

Could you make it on a mini muffin tin okay? And if so what do you think the cool time would be?

Jackie says:

Absolutely! I would only put 1-2 tablespoons of mixture in each mini muffin cup. And, they will cook quicker as well so be sure to check them after about 10 minutes.

Aimee says:

I love making these and freezing them; however, when I microwave them, they are a bit soggy/watery. Any suggestions?

Jackie says:

Hi Amiee, I prefer to heat many things from frozen, in the oven (or a toaster oven). I would do this in a 350-375 degree Fahrenheit, preheated oven. I would check them at around 10 minutes. Hope this helps!

janmaus says:

I sauteed the bell pepper first, along with small amounts of diced onion and mushrooms–absolutely yummy. Mine cooked well, no sagging middles, no off tastes–perhaps those who complained of such might want to invest in new muffin pans or use paper muffin cups, as sometimes metals react in unpleasant ways. I would also check the my oven temps with an oven thermometer–if baked products fail to respond as expected, oven temp may be an issue

Tamara says:

Hi ! tried this recipe to encourage my 1 year old baby to eat eggs but after putting it in the oven for 10 min the edges of the muffin started to rise while the center was not !! When they were done they look like little cups any idea why that happened ?
Thank you

Debbie says:

The same thing happened to me!

Chandra says:

Hi! I love this recipe and have tried it several times and every time they come out tasting awful around the edges (where egg and muffin tin touched)….any ideas why this is? It’s almost a fishy taste. Thanks!

Hi Chandra,

Egg yolks can react with aluminum pans and may cause oxidation problems giving them an off taste. You can try silicone baking cups and see if that helps.

Chelsea says:

How many individual muffins does your recipe yield?

Hi Chelsea,

This recipe makes 8 egg muffin cups. Enjoy!

Nardy says:

Hey I just made these thanks so much for your recipe it’s delicious yummy.

Fran says:

how many are concerned one serving

I would say 2 egg cups. So this recipe makes about 4 servings.

Kristin says:

Thank you so much for sharing this recipe. It is a great base recipe that I can add in my leftover veggies. I substituted the spinach for kale (because that is what I had on hand) and added onion, garlic powder, and rosemary. They look and taste delicious! Thank you again, I look forward to having a quick and tasty breakfast for my family and I as I start back to work in a week.

Amber Brady says:

Thanks for your comment Kristin! These are so versatile, which is why I love them. I’m glad to hear you customized them to your families tastes. 🙂

Lynn says:

Can I use Almond milk instead of real milk?

Amber Brady says:

That would be just fine!

Betty Krycho says:

I took this recipe and added green and red peppers, onions Italian sausage(cooked and grounded) a little garlic salt a dab of butter, salt and pepper. Diced and then put in blender added all the ingredients from your recipe. Including the cheese. Blended lightly. Then put in the cups. They were absolutely yummy. Good for quick on the go. And our company loved them.

Amber Brady says:

That’s great news Betty! So glad you were able to customize them to your liking!

Marietta says:

these look so good! can’t wait to try them!! do you have any calorie info?

Hi Marietta- we analyze all the recipes for our meal plan member side. For the blog posts, you can use a tool like! Thanks

Rod says:

Can these be pre-prepard one evening, refrigerated overnight, then cooked the next morning?

Amber Brady says:

I would do everything but the cheese ahead of time. Then just sprinkle some in before you bake them. 🙂

Abby says:

We really enjoyed this! I added garlic, onion, and Costco’s 21 seasoning no-salt blend, and also subbed pepper jack cheese for the cheddar for some added kick. For the kiddos, I baked it in mini muffin pans. For the adults, I made it with egg whites, and sprinkled a bit of feta on top. I thought it turned out really well. Thanks!

Amber Brady says:

Ooh pepper jack cheese sounds yummy! Glad you liked them with your favorite ingredients!

ali says:

I was excited to try out this recipe. It was very easy to make and not time consuming. Unfortunately, they were flavorless and my children gagged. I would have thrown them out but that would’ve been a waste of ingredients, so I ate them. I may make this recipe, but I will have to tweak it with some more flavorful ingredients.

Amber Brady says:

Sorry to heart that Ali. We eat ours with ketchup or salsa. Add salt and pepper to taste. This recipe card doesn’t allow you to put “to taste” on it, so those quantities were probably too small. The good thing about this recipe is that it is versatile so you can pick what veggies you want in there and it will still bake the same. I hope you try it again with the ingredients of your choice. 🙂

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