Spinach and pepper egg cups

Spinach and pepper egg cups are a nutritious breakfast option, combining egg whites with fresh spinach and peppers for a quick and healthy meal. Perfect for meal prep, these easy-to-make cups can be baked and stored for a convenient breakfast throughout the week.

31 Dec 2025
Cook time 20 min
Prep time 10 min

Ingredients:

1 short spray cooking spray oil
1/2 cup egg whites
1/2 cup spinach
1/4 red pepper
1/4 green pepper
1/4 onion
1 dash salt

Spinach and pepper egg cups are a healthy and delicious way to start your day. They are packed with protein from egg whites and full of vitamins and fiber from fresh spinach and peppers. These egg cups are easy to make and perfect for meal prep, so you can have a quick and nutritious breakfast ready to go all week long.

Instructions:

1. Preheat your Oven:
Preheat your oven to 350°F (175°C).

2. Prepare the Muffin Tin:
Lightly spray a standard 6-cup muffin tin with cooking spray oil to prevent sticking.

3. Chop the Vegetables:
- Finely chop 1/4 of an onion.
- Dice 1/4 of a red bell pepper.
- Dice 1/4 of a green bell pepper.
- Roughly chop 1/2 cup of fresh spinach leaves.

4. Mix the Ingredients:
In a medium-sized bowl, combine the egg whites, chopped spinach, diced red and green bell peppers, and chopped onion. Add a dash of salt to taste, and mix everything together until well-combined.

5. Fill the Muffin Cups:
Pour the egg mixture evenly into the prepared muffin tins, filling each cup about 2/3 full. Make sure that the vegetables are distributed evenly across the cups.

6. Bake:
Place the muffin tin in the preheated oven and bake for about 15-20 minutes, or until the egg cups are set and a toothpick inserted into the center comes out clean.

7. Cool and Serve:
Allow the egg cups to cool in the tin for a few minutes before carefully removing them. Serve warm or at room temperature.

8. Storage:
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for 20-30 seconds before serving.

These Spinach and Pepper Egg Cups are both nutritious and delicious, making them an excellent addition to your meal prep routine. Enjoy them fresh out of the oven or store them for a quick and easy breakfast throughout the week. With minimal ingredients and a straightforward process, you'll find yourself returning to this recipe time and time again.

Spinach and pepper egg cups FAQ:

How long do I bake the spinach and pepper egg cups?

Bake the egg cups in a preheated oven at 350°F (175°C) for about 15-20 minutes. They are ready when the egg is set and a toothpick inserted into the center comes out clean.

Can I use whole eggs instead of egg whites in this recipe?

Yes, you can substitute whole eggs for egg whites. However, using whole eggs will increase the calorie and fat content of the dish.

What size muffin tin should I use for this recipe?

A standard 6-cup muffin tin is recommended for this recipe. Each cup should be filled about 2/3 full with the egg mixture.

How should I store leftovers of the spinach and pepper egg cups?

Store leftovers in an airtight container in the refrigerator for up to 3 days. You can reheat them in the microwave for 20-30 seconds before serving.

Can I add other vegetables to the egg cups?

Yes, you can customize the recipe by adding other vegetables such as mushrooms, zucchini, or tomatoes. Just ensure they are chopped finely and can be cooked quickly.

Tips:

- Make sure to finely chop the spinach, red pepper, green pepper, and onion for even distribution and cooking.

- Use silicone muffin liners or a silicone muffin tray for easy removal and cleanup.

- Feel free to add your favorite seasonings or herbs for extra flavor, such as garlic powder, black pepper, or chopped chives.

- If you prefer whole eggs instead of egg whites, you can substitute them using approximately 3 large eggs.

- These egg cups can be stored in an airtight container in the refrigerator for up to 4-5 days. To reheat, simply microwave for 20-30 seconds.

Nutrition per serving

1 Servings
Calories 90kcal
Protein 14g
Carbohydrates 9g
Fiber 1.89g
Sugar 4.49g
Fat 0.48g

Spinach and pepper egg cups