If you’re looking for a quick, low-carb meal that’s both tasty and convenient, these sausage and spinach egg cups are about to become your new favorite breakfast. They’re simple to prepare, easy to customize, and perfect for busy mornings when you need a grab-and-go option. You can also serve them as a light dinner, especially when paired with a fresh side salad or fruit.
Ingredients
- 8 ounces breakfast sausage (turkey sausage works well)
- 6 large eggs (or 5 egg whites plus 2 whole eggs for a lighter option)
- ¼ cup milk (dairy or non-dairy)
- 1 cup baby spinach, roughly chopped
- ½ cup shredded cheese (cheddar, mozzarella, or your favorite variety)
- Salt and pepper to taste
Directions
- Preheat your oven to 350°F (175°C). Lightly coat a standard muffin tin with cooking spray.
- In a skillet over medium heat, brown the sausage. If using onions or garlic, cook them with the sausage for extra flavor. Drain any excess grease and set aside.
- In a mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined.
- Fill each muffin cup halfway with the cooked sausage and chopped spinach.
- Pour the egg mixture evenly into each muffin cup, leaving a little room at the top so the eggs don’t spill over.
- Sprinkle shredded cheese on top of each cup (this prevents cheese from sinking to the bottom).
- Bake for about 20 to 25 minutes, or until the egg cups are set and the tops are golden.
- Let them cool for a few minutes before carefully removing from the tin.
Tips & variations
- Make it your own: Try substituting the sausage with bacon, ham, or ground turkey.
- Add more veggies: Bell peppers, onions, cherry tomatoes, or mushrooms can boost the flavor and nutrition.
- Prep ahead: Refrigerate leftover egg cups in an airtight container for up to 4 or 5 days. Reheat in the microwave for 30 to 45 seconds.
- Freezing instructions: Place completely cooled egg cups in a freezer-safe container for up to 2 months. Thaw in the fridge overnight, then warm through before eating.
- Dairy-free option: Simply leave out the cheese and use non-dairy milk.
Nutrition facts
Exact values depend on the specific ingredients you choose, but each egg cup typically contains:
- High protein content from the eggs and sausage
- Low in carbohydrates, making it suitable for many low-carb diets
- Beneficial vitamins and minerals from the spinach
- Moderate fat content, which varies based on your choice of sausage and cheese
Final thoughts
Sausage and spinach egg cups offer a stress-free, nutritious start to your day. They’re an excellent way to sneak more veggies into your meals without a lot of fuss. Plus, they store and reheat beautifully, so you’ll always have a healthy option standing by whenever hunger strikes.
Frequently asked questions (FAQs)
Can I use egg whites only?
Yes. Replace each whole egg with two egg whites (or ¼ cup liquid egg whites). This is perfect if you want a lighter version.
How do I keep the egg cups from sticking to the pan?
Make sure you grease your muffin tin or use silicone muffin liners. Egg tends to stick if the tin isn’t coated well.
What’s the best way to reheat them?
For small batches, the microwave is easiest. Heat one or two egg cups for about 30 to 45 seconds. If you’re heating several, using the oven at 350°F for a few minutes helps them stay moist.
How long do they last in the fridge?
You can store them in the refrigerator for up to 4 or 5 days. Keep them in an airtight container to maintain freshness.
Can I add different cheeses?
Absolutely. Cheddar, feta, goat cheese, or pepper jack are all delicious options. Just sprinkle it on top before baking.
Sausage and Spinach Egg Cups Recipe
Ingredients
8 ounces breakfast sausage (turkey sausage works well)
6 large eggs (or 5 egg whites plus 2 whole eggs for a lighter option)
1/4 cup milk (dairy or non-dairy)
1 cup baby spinach, roughly chopped
1/2 cup shredded cheese (cheddar, mozzarella, or your favorite variety)
Salt and pepper to taste
Directions
- Preheat your oven to 350°F (175°C). Lightly coat a standard muffin tin with cooking spray.
- In a skillet over medium heat, brown the sausage. If using onions or garlic, cook them with the sausage for extra flavor. Drain any excess grease and set aside.
- In a mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined.
- Fill each muffin cup halfway with the cooked sausage and chopped spinach.
- Pour the egg mixture evenly into each muffin cup, leaving a little room at the top so the eggs don’t spill over.
- Sprinkle shredded cheese on top of each cup (this prevents cheese from sinking to the bottom).
- Bake for about 20 to 25 minutes, or until the egg cups are set and the tops are golden.
- Let them cool for a few minutes before carefully removing from the tin.
