Sun-Dried Tomato and Spinach Egg Cups Recipe

    Egg Cups with Spinach on wooden board

    Healthy breakfast egg cups like these can be a total life-saver in the mornings when you’re looking for something wholesome to eat but you’re low on time. These egg cups, also known as breakfast egg muffins, are scrumptious, easy-to-make, and, best of all, can be prepped ahead of time for a suitable on-the-go breakfast throughout the week.

    Breakfast muffins or egg muffin cups can be made with any number of ingredients. The most popular versions tend to be bacon and egg muffins or, as demonstrated here, spinach egg muffins with sun-dried tomato.

    To make breakfast egg cups like these, you only need a small handful of ingredients. To make up the egg component of these egg cups, you need whole eggs and egg whites. For the filling, you’ll need a jar of sun-dried tomatoes, fresh spinach, and some feta cheese.

    The combination of ingredients gives these easy egg cups a lot of flavor, making them superior to any scrambled egg you might otherwise try to whip up on a busy morning. Once you’ve made these baked egg cups, you can simply arrange them inside a large ziplock bag and refrigerate them until you’re ready to eat them.

    In the morning, briefly pop one into the microwave and then enjoy with a side of fresh fruit or a slice of whole wheat toast.


    Cook time: 15 minutes
    Prep time: 5 minutes
    Idle time:



    1. Preheat the oven to 375°F. Prepare a muffin pan by spraying the molds with cooking spray.
    2. To a medium mixing bowl, add the whole eggs, egg whites, spinach, Italian seasoning, salt, and pepper. Whisk until blended and combined.
    3. Pour the egg mixture into the prepared muffin cups, filling the molds 3/4 full. Drop in some sun-dried tomato pieces and feta cheese crumbles over the egg batter.
    4. Bake the egg cups for 15 to 18 minutes until they're set. Cool the egg cups in the pan for about 5 minutes before using a butter knife to loosen the cups from the molds and pop them out.
    5. Refrigerate any uneaten egg cups in an airtight container in the fridge.

    Additional information

    Recipe adapted from

    Born and raised in Southern California, Beeta has embraced a healthy lifestyle focused on farm-to-table cooking, natural products, and wellness routines. When she's not writing up recipes or discussing the latest natural living trends, Beeta enjoys spending time trying new restaurants, traveling with family and friends, and relaxing at home with her furry companion.