Mini Spinach Egg Cups (Printable Version)

Protein-packed baked spinach egg cups with cheese and herbs, perfect for breakfast or snack.

# What You'll Need:

→ Vegetables

01 - 2 cups fresh spinach, chopped
02 - 1/2 small onion, finely diced
03 - 1/2 red bell pepper, finely diced (optional)

→ Eggs & Dairy

04 - 6 large eggs
05 - 1/3 cup milk (dairy or unsweetened non-dairy)
06 - 1 cup shredded cheese (cheddar, feta, or mozzarella recommended)
07 - 1/4 cup grated Parmesan cheese

→ Seasonings

08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/4 teaspoon ground nutmeg (optional)
11 - 1 tablespoon fresh chives or parsley, chopped

# Directions:

01 - Preheat oven to 350°F. Grease a 12-cup muffin tin with nonstick spray or line with silicone muffin liners.
02 - In a skillet over medium heat, sauté onion and bell pepper until softened, about 3 to 4 minutes. Add chopped spinach and cook until wilted, approximately 2 minutes. Remove from heat and let cool slightly.
03 - In a large bowl, whisk together eggs, milk, salt, black pepper, and nutmeg. Stir in shredded cheese, Parmesan, and chopped herbs.
04 - Add the cooled sautéed vegetables to the egg mixture and combine thoroughly.
05 - Evenly distribute the mixture into the prepared muffin cups, filling each about three-quarters full.
06 - Bake for 18 to 22 minutes, or until the quiches are puffed up and set in the center.
07 - Allow to cool for 5 minutes before gently loosening the edges with a knife and removing from the tin. Serve warm or at room temperature.

# Expert Suggestions:

01 -
  • They reheat in under a minute, which means breakfast happens even when youre running late.
  • You can eat them with one hand, no fork required, no crumbs on your shirt.
  • The texture stays fluffy for days, not rubbery like some egg cups do.
  • Theyre filling enough to keep you satisfied until lunch without feeling heavy.
02 -
  • If you skip cooling the spinach mixture, the eggs will start cooking the moment they touch it and youll get weird clumps.
  • Overfilling the cups makes them spill over the sides and stick to the pan, which is annoying to clean.
  • Greasing the tin well is not optional, even with nonstick pans, or youll be digging them out with a spoon.
03 -
  • Use a cookie scoop to fill the muffin cups evenly so they bake at the same rate and look uniform.
  • Let the quiches cool for the full five minutes before removing them, or they fall apart in your hands.
  • If the tops brown too fast, tent the tin loosely with foil halfway through baking.
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