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Sausage, Spinach, and Cheese Egg Cups

sausage, spinach, and cheese egg cups

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!
4.67 from 3 votes
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Course: Breakfast
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12
Calories: 165kcal


  • 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.


Serving: 1egg cup | Calories: 165kcal | Carbohydrates: 1g | Protein: 12g | Fat: 13g
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