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Baked Egg Cups with Sausage and Spinach Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 108 reviews
  • Author: Emily
  • Prep Time: 15 minutes
  • Cook Time: 17 minutes
  • Total Time: 32 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
  • Diet: Low Carb

Description

These baked egg cups are a versatile and protein-packed breakfast option made with eggs, ground pork sausage, fresh spinach, and red bell pepper. Baked in a muffin tin, they are easy to prepare, perfect for meal prep, and can be enjoyed warm or chilled for a convenient, nutritious start to your day.

Ingredients

Scale

Egg Mixture

  • 5 eggs
  • 1/4 cup unsweetened almond milk
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Filling

  • 1/2 – 3/4 cup ground pork sausage
  • 1/2 – 3/4 cup fresh spinach, ripped into small pieces
  • 1/4 of a large red bell pepper, diced

Instructions

  1. Preheat the Oven: Preheat your oven to 350 degrees F (175 degrees C). Lightly spray a muffin tin with non-stick cooking spray and set it aside to prepare for assembly.
  2. Mix the Eggs: In a large bowl, whisk together 5 eggs, 1/4 cup of unsweetened almond milk, 1/2 teaspoon kosher salt, and 1/4 teaspoon ground black pepper until well combined and slightly frothy.
  3. Cook the Sausage: Heat a cast iron skillet over medium-high heat. Add 1/2 to 3/4 cup of ground pork sausage, breaking it apart with a spatula. Cook until the sausage is browned and cooked through, stirring occasionally to ensure even cooking.
  4. Assemble the Cups: Spoon about a tablespoon of cooked pork sausage into each muffin well. Add a tablespoon of fresh spinach pieces and a tablespoon of diced red bell pepper on top of the sausage. Carefully pour the egg mixture over the fillings in each muffin cup, filling almost to the top but leaving a little space for expansion during baking.
  5. Bake: Place the muffin tin in the preheated oven and bake for approximately 17 minutes. Check the egg cups for doneness; if the tops aren’t fully cooked, continue baking in 2-3 minute increments until set and cooked through.
  6. Serve or Store: Remove from oven and let cool slightly. Serve immediately or allow to cool completely before transferring to an airtight container. Store in the refrigerator for up to 4 days for easy grab-and-go meals.

Notes

  • Pork Sausage: You can use homemade breakfast sausage or your favorite store-bought variety. Check ingredients for Whole30 or Paleo compliance if desired.
  • Muffin Pan: Silicone muffin liners can be used as an alternative to spraying the pan and should not affect the cooking time.
  • Storage: Store leftover baked egg cups in an airtight container in the refrigerator for up to 4 days. Reheat gently before serving.

Nutrition

  • Serving Size: 1 egg cup
  • Calories: 140
  • Sugar: 1g
  • Sodium: 320mg
  • Fat: 10g
  • Saturated Fat: 3.5g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 0.5g
  • Protein: 11g
  • Cholesterol: 185mg

Find it online: https://emilyquickdinners.com/baked-egg-cups-with-sausage-and-spinach-recipe/