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January 15, 2024

Egg Cups

These baked breakfast egg cups are easy to make, full of iron and protein, and ensure that even the busiest day gets off on the right foot.


homemade eggs cups made with Feta, Spinach and Sun-Dried Tomatoes

Baked Egg Cups Means That Breakfast Is Covered

It’s easy to eat the same thing for breakfast day in and day out. But what if you could replace some of the highly-processed, sugar-laden store bought breakfast food with an easy (and healthier!) homemade option? We think that this breakfast egg muffin recipe checks all of the boxes! We’ve taken a basic formula for egg muffin cups and boosted them up with spinach (Iron! Folate! Vitamin k!) to make a grab-and-go, low-carb, keto-approved breakfast egg muffin recipe to feel great about feeding to your family and yourself, too!

ingredients laid out, eggs, milk, salt, pepper, sun dried tomatoes, feta and spinach for homemade egg cups

A Guideline For Breakfast Egg Muffins Ingredients

Not gonna lie, eggs whisked with milk, and poured into spinach-filled muffin tins can be a little on the bland side. So! We’ve spruced our breakfast egg muffin recipe up with a few of our favorite ultra-savory flavors—crumbly, salty feta cheese and umami-rich sun-dried tomatoes. The best part is, these egg muffin cups are highly customizable. Start with our formula for making egg muffin cups with spinach, and add whatever mix-ins you think make them taste great! Want bacon, ham, or sausage? Go for it. Need more veggies? Do it! This is definitely a place where you can let your creative juices flow. Our Spinach Feta Wrap is another great place to look for breakfast inspiration.

eggs, milk, salt and pepper in a bowl to make egg cups
eggs, milk, salt and pepper whisked together in a bowl to make egg cups

How To Make Healthy Breakfast Egg Muffins with Spinach

Like so many of our most trusty recipes, this egg muffin recipe can be thought of as more of a guideline or formula than a strict, follow to the letter recipe. Here’s how to make egg muffins:

  • Whisk the eggs and milk together. Whole milk, 2%, even half-and-half would work here—you just want a little liquid to help the eggs pour easily into the muffin tin.

  • Prep your fillings! Chop the spinach, sun-dried tomatoes and crumble the feta cheese. It’s best to chop things super-finely, because a muffin tin cup is actually quite small, and the smaller your egg muffin filling is, the easier it’ll be to load into the egg muffin cups.

  • Fill! Grease the muffin pan with butter or a quick spritz of cooking spray, then evenly sprinkle your chopped fillings among the muffin tin cups, and then pour in the egg and milk mixture—a ladle or liquid measuring cup is really helpful for this step, which can get messy.

  • Bake! Watch them closely, because they bake quickly and over-baked egg muffins are no fun. Once they’re baked and cooled, the feta-spinach breakfast egg muffins will keep for at least five days.

feta, spinach and sun-dried tomatoes in muffin tins ready for egg to be added to make breakfast egg cups
uncooked egg cups with feta, spinach and sun-dried tomato  in a muffin tin ready for the oven

Make It A Meal With A Full Brunch Menu

These feta spinach breakfast egg cups with sun-dried tomatoes are a great on-the-go breakfast. But they’re also a great part of a larger breakfast or brunch menu. Potatoes are generally an important part of our breakfast menu, so we’d definitely make Crispy Smashed Potatoes or Potato Rösti with Eggs and Asparagus. For a little breakfast sweet treat, there’s Mixed Berry Bruschetta With Whipped Yogurt Spread, Coconut French Toast with Apples and Pecans, Cardamom Rolls with Almond Glaze and Belgian Waffles.

homemade egg cups in a muffin tin made with feta, spinach and sun-dried tomatoes

Can You Freeze Egg Muffins?

Yes! And since it’s so easy to double this recipe, you might as well do that and plan to freeze half of what you make—that way you’ve got breakfast handled for two weeks instead of one! Here’s how to freeze our easy breakfast egg muffins:

  1. Let them cool to room temperature.

  2. Space the cooled spinach and feta egg muffins on a lined baking sheet, and pop them in the freezer until they’re frozen through.

  3. Transfer to a zipper-top bag, seal and store in the freezer until you’re ready to eat them!

  4. To re-heat: just pop a frozen egg muffin in the microwave and zap for 30 seconds to a minute until it’s warmed through.

homemade egg cups in a muffin tin made with feta, spinach and sun-dried tomatoes

Tools You’ll Need:

Make Breakfast The Most Important Meal Of The Day

Not every day can begin with a leisurely brunch at home, but it can start with a home-cooked breakfast. Truly! Here are a few more easy, quick breakfast recipes:

homemade egg cups on a serving board made with feta, spinach and sun-dried tomatoes

Spinach Egg Muffins Equals Breakfast for Days!

We hope this easy breakfast egg muffin recipe helps to make your morning get-out-the-door routine a little easier, and a little healthier too! Snap a photo of your finished spinach egg muffins and maybe even a video of the beautiful people you feed it to. Tag us on Instagram using @themodernproper and #themodernproper. Happy eating!

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Egg Cups

  • Serves: 6
  • Yields: 12 egg cups
  • Prep Time:  10 min
  • Cook Time:  25 min


  • Cooking spray
  • 12 eggs
  • ½ cup whole milk
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly cracked black pepper
  • 2 cups fresh spinach, roughly chopped
  • 1 (8-ounce) jar sundried tomatoes, drained and roughly chopped
  • 4 ounces feta, crumbled
  • Minced flat leaf parsley, for serving (optional)


  1. Preheat oven to 350°F with a rack in the center position. Grease a 12-muffin tin with cooking spray.

  2. In a large bowl, whisk together the eggs, milk, salt, and pepper.

  3. Evenly divide the spinach, sun dried tomatoes, and feta between muffin wells. Pour the egg mixture over the spinach mixture, filling evenly.

  4. Bake for 20-25 minutes, or until puffed and no longer jiggly. Top with fresh parsley if desired and serve. Store refrigerated in an airtight container for up to 5 days.

Nutrition Info

  • Per Serving
  • Amount
  • Calories226
  • Protein19 g
  • Carbohydrates8 g
  • Total Fat14 g
  • Dietary Fiber1 g
  • Cholesterol374 mg
  • sodium795 mg
  • Total Sugars5 g

Egg Cups

Questions & Reviews

Join the discussion below.


    Can you freeze them?

    Yes! Hope you enjoy Morgan.

  • Michelle

    Have you ever substituted oat milk for the whole milk? If so, did you have to make any other changes?

    We think it would probably work fine but haven't tested it.

  • Jeanie

    did you use muffin tins or cupcake tins? So many times I've used a recipe for muffins, and the recipe is actually for cupcake tins.

    Hi Jeanie, we did not use the mini size, just an average muffin size tin.

  • Brittany

    How long should I bake them for if I am using a mini cup baking pan?
    Thank you!

    Probably around 18-20 minutes. Hope you enjoy Brittany!

  • Amber

    Hello TMP,

    Do you have a brand recommendation for umami-rich sun-dried tomatoes?

    Thank you in advance!

    I feel like 9 times out of 10 I just grab Mezzetta Sun Ripened Dried Tomatoes In Olive Oil from the grocery store.

  • Amber

    Made these muffins this past weekend and they came out so well. I stuck to the recipe, but I would add more feta next time (Odyssey Feta is so flavorful). They are so convenient. I took them to school for breakfast and even shared them with my neighbor which she loved. Thank you, TMP for another wonderful recipe.

    You're so welcome Amber! So happy you loved these and shared them!

  • Mesi

    This was delicious! I didn't have spinach on hand so used fresh herbs instead. I got the concept and will be making this instead of struggling with scrambled eggs.

    Yay! love this!