Breakfast egg cups are a simple, high-protein option for meal prep and busy mornings. They’re easy to customize, portable, and reheat well—perfect for planning breakfasts ahead of time. Below are four of our favorite egg muffin cup variations to help you mix up your morning routine.
Our Favorite Egg Muffin Cups!
We’ve made baked egg cups since we started sharing recipes. They’re a year-round meal-prep winner because they’re protein-packed, simple to prepare, and an easy way to get more vegetables into your day. Below you’ll find four tasty recipes plus tips so you can customize your own.
Try it!
Baked Eggs
Learn how to bake eggs in the oven for an easy, high-protein breakfast or snack. Baked eggs give you all the convenience of a hard-boiled egg without the hassle of peeling shells.
Top tips from the kitchen
Use a large skillet with a lid if you plan to cook fillings on the stovetop, or a Dutch oven for larger batches. Make sure you have a quality nonstick muffin tin or use liners to avoid sticking.
How to Make Breakfast Egg Cups
Making egg cups is straightforward. The most important tool is a very good nonstick muffin tin—this prevents the eggs from sticking and keeps cleanup simple. From there you can mix and match fillings: cooked or raw vegetables, cooked meats, herbs, and cheese all work well.
The Basics – What You Need
- Large eggs: We use large eggs for consistent sizing, but other sizes will work if adjusted.
- Veggies: Spinach, bell peppers, onions, mushrooms, and similar vegetables all provide flavor and texture.
- Protein: Breakfast sausage, bacon, ground turkey, or vegetarian alternatives add substance.
- Cheese: Shredded cheeses melt well—use as much or as little as you like.
- Spices: Salt and pepper are essential; add paprika, cumin, chili powder, or herbs for more flavor.
- Milk: A splash of milk, cream, or a plant-based milk helps give a light, tender texture.
Breakfast Egg Cups – Tips & Tricks
Common questions
How do you prevent egg cups from sticking? Use a reliable nonstick tin, coat cups with nonstick spray, or line them with silicone liners or paper liners.
How long do baked egg cups last in the fridge? Properly stored, cooked egg cups keep 3–5 days in the refrigerator.
How long should I bake egg cups? Bake at 350ºF for about 18–22 minutes, or until the centers are set.
Can I reheat eggs? Yes. Reheat in the microwave for about 60 seconds on high, adjusting time as needed.
What can I add to egg cups? Add raw vegetables, cooked meats, herbs, or different cheeses—get creative with flavors and textures.
4 Egg Cups You Need to Try!
Mediterranean Egg Cups
These Spinach and Sun-Dried Tomato egg cups combine sun-dried tomatoes, spinach, onion, fresh basil, and feta. The mix of tangy tomato and salty feta gives a bright Mediterranean flavor.
What You Need
- Sun-dried tomatoes
- Spinach
- Yellow onion
- Fresh basil leaves
- Salt and pepper
- Eggs
- Milk
- Feta cheese
Turkey Fajita Egg Cups
Lean ground turkey spiced like fajitas with sautéed bell peppers and onion makes a colorful, flavorful cup. Finish with shredded cheese for a satisfying bite.
What You Need
- Ground turkey (or other ground meat)
- Olive oil
- Fajita spices (chili powder, cumin, garlic powder, paprika)
- Green and red bell peppers
- Onion
- Eggs
- Milk
- Cheddar cheese
- Optional: fresh cilantro
All American Egg Cups
Classic and kid-friendly, these hashbrown egg cups use shredded potatoes, breakfast sausage, and melty Colby jack cheese. Try shredded sweet potato for a twist.
What You Need
- Red potatoes (shredded)
- Garlic powder
- Salt and pepper
- Fully cooked breakfast sausage
- Large eggs
- Milk
- Colby jack cheese
Bacon-Wrapped Egg Cups
Bacon + eggs = delicious. These simple bacon-wrapped cups are keto-friendly and wonderfully savory. They’re baked so the bacon holds the egg while it cooks.
What You Need
- Bacon strips
- Eggs
- Salt and pepper
More of our favorite egg recipes
Egg Recipes
- Hard Boiled Eggs
- Scrambled Eggs
- Over Medium Eggs
- Avocado Baked Eggs
- How to Fry an Egg
- Sous Vide Egg Bites
Breakfast Egg Cups – 4 Ways
Egg cups are a perfect healthy breakfast that can be made ahead and reheated for quick breakfasts throughout the week. Each of the four recipes below yields 12 egg cups.
Author: Lee Funke
Prep: 10 mins Cook: 20 mins Total: 30 mins Servings: 12
Ingredients (summary)
The ingredient lists for each of the four recipes are included in the sections above: Mediterranean, Turkey Fajita, All American, and Bacon-Wrapped. Typical pantry items include eggs, milk, cheese, vegetables, and cooked or cured meats.
Instructions – Overview
Below are concise directions for each variation. For all baked versions except the bacon-wrapped cups, preheat the oven to 350ºF and grease a 12-cup nonstick muffin tin.
Mediterranean
- Preheat oven to 350ºF and spray a 12-cup muffin tin with cooking spray.
- Finely dice sun-dried tomatoes, spinach, basil, and onion and divide among cups. Add a small spoonful of feta to each cup.
- Whisk eggs with milk, pour over vegetables to about 3/4 full, then mix gently so vegetables distribute evenly.
- Season with salt and pepper and bake 18–22 minutes, until set.
Turkey Fajita
- Preheat oven to 350ºF and prepare muffin tin.
- Sauté ground turkey with spices in olive oil until cooked through; place a spoonful into each muffin cup.
- Add diced peppers and onion, then pour egg and milk mixture over fillings until cups are about 3/4 full.
- Top with cheese, season, and bake 18–22 minutes.
Bacon-Wrapped Cups
- Preheat oven to 400ºF and spray muffin tin. Line each cup with a strip of bacon to form a small basket.
- Partially bake the bacon-lined cups 6–8 minutes so the bacon firms but isn’t crispy.
- Crack one egg into each bacon basket (use large eggs), then bake another 10–15 minutes depending on desired yolk doneness.
- Season with salt and pepper and serve.
All American (Hashbrown)
- Preheat oven to 350ºF and prepare muffin tin.
- Shred and squeeze excess moisture from potatoes; season with garlic powder, salt, and pepper. Press a portion of the shredded potato into each cup to form a base.
- Add chopped cooked breakfast sausage, then pour egg and milk mixture over to 3/4 full.
- Top with Colby jack cheese, season, and bake 18–22 minutes.
Tips & Notes
- Each recipe makes 12 egg cups.
- Store cooked egg cups in an airtight container in the refrigerator for 3–5 days. Freeze for longer storage.
- Nutrition information below is an approximation for one of the recipes and should be used as a guide.
Nutrition (approximate)
Calories: 102 kcal, Carbohydrates: 2 g, Protein: 9 g, Fat: 7 g, Fiber: 1 g, Sugar: 1 g
Watch It
There is a video demonstration available showing how to assemble and bake these egg cups for easy meal prep.