High in protein. Low in calories/carbs. Prep these Sausage, Spinach, and Cheese Egg Cups for a weekday breakfast for easy grab and go, or festive Sunday Brunch!
Sausage, Spinach, and Cheese Egg Cups
I have been making some variation of these egg cups for several years now. They’re easy to make, low in calories, and carbs, and high in protein. I usually make them on Sunday afternoons as a part of meal prep. These egg cups make it easy to grab and go at breakfast-time.
They’re also perfect for brunch. I have brought these Sausage, Spinach, and Cheese Egg Cups many a time; Mini Frittatas, Egg Muffins, Egg Cups, Omelets…call these egg cups what you want, they’re all pretty much the same thing at the end of the day.
I make these egg cups so often that friends have asked for this recipe. But honestly, you don’t need a proper recipe! Throw in whatever you like. I will share with you how I layer these Sausage, Spinach, and Cheese Egg Cups because for me it took a while to get them how I liked.
How to prep Egg Cups
Preheat oven to 350 degrees F. In a bowl, whisk eggs, and add your favorite spices and set aside.
Heat a nonstick skillet on medium heat and begin to break sausage into crumbles in skillet, with a spatula. When sausage is almost done, add fresh spinach gradually, a few handfuls at a time, until spinach wilts. Use entire bag, as spinach will cook down.
Add 1-2 spoonfuls of the sausage/spinach combo into each muffin cup. Pour in egg mixture until cup is ¾ full. Top with shredded cheese.
Bake for 25-30 minutes. Remove from oven and allow to cool 4-5 minutes, before removing from muffin cup tin. Can be made in advance.
I do recommend topping each egg cup with shredded cheese instead of pouring in with egg mixture. In my experience, if the shredded cheese is in the same bowl as the whisked eggs, the cheese will sink to the bottom and you’ll never get fresh shredded cheese evenly into each cup.
How to Store Egg Cups
Refrigerator: These egg cups will keep in the fridge for up to 5-days making them perfect for grab + go during the week.
Freezer: If you want to double or triple the batch, or have leftover egg cups after 5-days in the fridge, you can freeze for 2-months in the freezer. Just make sure to completely thaw before reheating.
To Reheat Egg cups
To reheat egg cups, simply microwave them for about 20 seconds or so from the refrigerator. If they’re frozen, they’ll need a bit longer about 60-90 seconds.
You can also reheat these in the oven or a toaster oven for about 8-10 minutes at 350 F.
As-is, these egg muffins are keto-friendly and low in calories. You can easily make them dairy-free and whole30 compliant by omitting the optional cheese.
other breakfast recipes you’ll love
sausage, spinach, and cheese egg cups
- 12 eggs whisked
- 1 lb breakfast sausage
- 1 bag fresh baby spinach
- 1/2 cup cheddar cheese, shredded
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- pinch salt and pepper, to taste
- Preheat oven to 350F. In a bowl, whisk eggs, and add spices.. Set aside.
- Heat skillet on medium heat and begin to break sausage into crumbles in skillet, with a spatula. When sausage is almost done, add fresh spinach gradually, a few handfuls at a time, until spinach wilts. Use entire bag, as spinach will cook down.
- Add 1-2 spoonfuls of sausage/spinach combo into each muffin cup. Pour in egg mixture until cup is ¾ full. Top with shredded cheese.
- Bake for 25-30 minutes. Remove from oven and allow to cool 4-5 minutes, before removing from muffin cup tin. Can be made in advance.
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How long do these keep in the fridge?
Hi Brittany! These will keep in the refrigerator up to 5-days. I recommend freezing any leftover after 5-days and thawing to reheat.
These were easy to make!
I will make more and vary the ingredients.
I’m so glad, Tanya! I’d love to know how you change up the ingredients 🙂
CONSTANCE FREEMAN says
Very good! Made these for the first time tonight! I am on Keto so this is perfect. I used Jimmy Dean maple sausage log. Very tasty. The maple flavor was a great choice! Goves you a hint of sweetness. Easy to follow recipe and quick!
Sounds great, Constance! I’m glad you liked these – they’re a hit at our house!
great idea! Will have to give these a whirl
Olivia Schwab says
I’ve always wanted to make these!! Looks like I’m going to have to soon!
Wow, these look so good and simple to make! I can’t wait to try them tomorrow!
Jacqueline Seevers says
This seems yummy and simple enough! I’m going to have to try these! Do you have a link to the pan you use?
Yup I will be making these, they would be perfect for Kyle since he is always on the go for work.
I love egg cups but I never think to make them this fun. Drool!
Julia @ Pennies & Paper says
These look so delicious! I’m always in the search for great new things I can eat for breakfast…and these are perfect!
These look amazing! My kids would be so excited if I put their eggs in muffin cups, I’m going to try this
Meg Taylor says
Yum, Nichole – these look so good!! I’m always looking for recipes to make before the week that I can just grab and go with every morning before work.
I love egg cups! I am always so bad about making them in advance though. Gotta fix that!
I’m a sucker for eggs–or that chia seed PB from Trader Joe’s on a gluten-free bagel or toast with berries.
These look so good, I so need to make them.
SMD @ Life According to Steph says
I definitely agree with the high quality non-stick muffin pan. The Pampered Chef’s are awesome.
Channing C says
These look super delicious! Anything with sausage, spinach and cheese together makes me happy! 🙂
Looks yummy! Can’t wait try the recipe!