Mushroom Spinach Egg Cups

These Mushroom Spinach Egg Cups are a light, protein-packed breakfast or snack option. Perfect for meal prep, they are baked in a muffin tin, making them portable and easy to store. The combination of earthy mushrooms, tender spinach, and fluffy eggs creates a wholesome dish that is both nutritious and flavorful.

Why You’ll Love This Recipe

• Quick and easy to prepare with minimal ingredients

• A healthy breakfast or snack option

• Naturally gluten-free and low-carb

• Great for meal prep and on-the-go meals

• Customizable with different vegetables, cheeses, or meats

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Eggs

• Fresh spinach

• Mushrooms

• Onion (optional)

• Garlic (optional)

• Olive oil or butter

• Salt

• Black pepper

• Cheese (optional – such as feta, cheddar, or mozzarella)

Directions

1. Preheat your oven to 375°F (190°C). Grease a muffin tin or line with silicone muffin cups.

2. In a skillet, heat olive oil or butter over medium heat. Add mushrooms, onion, and garlic, and sauté until softened.

3. Stir in spinach and cook until just wilted. Remove from heat.

4. In a bowl, whisk the eggs with salt and pepper.

5. Divide the sautéed vegetables evenly among the muffin cups.

6. Pour the whisked eggs over the vegetables, filling each cup about three-quarters full.

7. Sprinkle with cheese if using.

8. Bake for 18–22 minutes, or until eggs are set.

9. Allow to cool slightly before removing from the muffin tin.

Servings and timing

This recipe makes about 12 egg cups.

• Prep time: 10 minutes

• Cook time: 20 minutes

• Total time: 30 minutes

• Servings: 4 (3 cups per serving)

Variations

• Add diced bell peppers or zucchini for extra vegetables.

• Include cooked bacon, sausage, or ham for added protein.

• Use dairy-free cheese for a lactose-free version.

• Sprinkle with fresh herbs such as parsley, basil, or dill before serving.

• Try different cheeses like goat cheese, gouda, or parmesan for unique flavor profiles.

storage/reheating

• Refrigeration: Store in an airtight container in the refrigerator for up to 4 days.

• Freezing: Wrap egg cups individually in plastic wrap, place in a freezer-safe bag, and freeze for up to 2 months.

• Reheating: Microwave refrigerated cups for 30–45 seconds, or reheat frozen cups in the microwave for 1–2 minutes, or in the oven at 350°F (175°C) for 10–12 minutes.

FAQs

How do I prevent the egg cups from sticking to the pan?

Grease the muffin tin thoroughly with oil or use silicone muffin cups for easy removal.

Can I make these egg cups without cheese?

Yes, the recipe works perfectly without cheese. Cheese simply adds extra flavor and creaminess.

Can I use frozen spinach instead of fresh?

Yes, but thaw and squeeze out excess water before using to avoid soggy egg cups.

How long do these egg cups last in the fridge?

They can be stored in the refrigerator for up to 4 days.

Can I bake them in a larger dish instead of a muffin tin?

Yes, you can bake the mixture in a greased baking dish and slice into squares once baked. Adjust the baking time as needed.

Are these suitable for a keto diet?

Yes, they are naturally low-carb and fit well into a keto-friendly meal plan.

Can I make these ahead for meal prep?

Absolutely, they are ideal for meal prepping since they store and reheat very well.

What type of mushrooms work best?

Button mushrooms, cremini, or portobello mushrooms all work well. Choose your favorite variety.

Can I add milk or cream to the eggs?

Yes, adding a splash of milk or cream can make the egg cups slightly creamier, though it is optional.

Can I reheat them in an air fryer?

Yes, reheat in an air fryer at 350°F (175°C) for 4–5 minutes for a slightly crispy exterior.

Conclusion

Mushroom Spinach Egg Cups are a versatile, nutritious, and convenient recipe perfect for busy mornings or healthy snacking. With endless variations and easy storage, they are a must-have addition to any meal prep routine. Whether enjoyed fresh from the oven or reheated on the go, these egg cups deliver both flavor and nourishment in every bite.

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