Chicken and Spinach Egg Cups with onion, bell pepper, sun-dried tomatoes and feta cheese! This easy grab-and-go high-protein breakfast is a great way to start the day and ideal for meal prep.

Egg muffin cups on a white plate, ready to serve.

Iโ€™m all about starting the day with adequate protein, whether that comes from an egg scramble, protein pancakes, or even just eating a hunk of meat leftover from the night before.

While Iโ€™m never fancy when it comes to breakfast, I do love the concept of a meal prep breakfast that can be made in advance to make mornings easy. 

The best part about egg muffin cups is you can customize them to your heartโ€™s delight. Simply use your favorite veggies, cheese, and animal protein to make different flavors you love.

These Chicken and Spinach Egg Cups are a great high-protein breakfast, giving you 10 grams of protein and 103 calories per egg muffin.

Egg cups in a muffin tin, fresh out of the oven and cooling off.

My first meal of the day typically includes 30 grams of protein (or more), because I lift weights and eat a high-protein diet.

So a normal breakfast for me would look like three of these egg muffins, some sauteed vegetables, and possibly toast or a pancake. Iโ€™m all about that fiber and keeping meals balanced when possible.

For those who follow a low-carb or keto diet, this is a great low carb breakfast that requires very little effort.

The full macronutrient breakdown for this make-ahead breakfast is in the recipe card below for inquiring minds.

All that said, you can gauge how many of these little mini frittatas you need based on your level of activity, targeted macros, or hunger level.

Fork taking a bite out of one of the muffin cups to expose the inside.

Letโ€™s chat about the simple ingredients needed to make this easy chicken and spinach egg cups recipe.

Ingredients for Chicken and Spinach Egg Cups:

Avocado Oil or Olive Oil: Used to sautรฉ the vegetables, we need a little cooking oil. I use avocado oil but olive oil, butter, or coconut oil also work.

Whole Eggs and Egg Whites: A combination of eggs and egg whites bring us tender, delicious mini egg casseroles with a solid ratio of protein to fat. Iโ€™m often asked if my breakfast casserole recipes can be made with egg whites to cut down on the fat, and the answer is always yes!ย 

The easiest way to source egg whites is to pick up a carton of pure egg whites from the grocery store. You can find these cartons right next to the regular eggs. I go this route over separating the egg yolks from the whites because I often donโ€™t have a use for just the yolks so I donโ€™t typically save them.

Cooked Chicken Breast: Use either store-bought pre-cooked chicken breast or rotisserie chicken, or chop up leftover chicken for the egg muffin recipe. I use 6 ounces of store-bought pre-cooked chicken breast (True Story is the brand I use). You can easily replace it with any type of deli meat, ground sausage, ground turkey, etc.

Onion, Bell Peppers, Spinach, Sun-Dried Tomatoes: The vegetables I love using in this recipe for great flavor and nutrients! I use yellow onion and red bell pepper, but red onions or any color of bell pepper works.

Feta Cheese: Bringing a lovely tang to the muffins, I use feta cheese. Pick your favorite cheese!

Seasonings: I donโ€™t add any salt to the muffins and find they have plenty of flavor; however, feel free to add sea salt, black pepper, and any dried herbs like oregano, basil, Italian seasoning, etc.

Recipe Adaptations:

  • You can use cherry tomatoes instead of sun-dried tomatoes, or mix and match your favorite vegetables. Zucchini, sweet potato, broccoli, grated carrots, artichoke hearts, green onions, and olives are all great additions!
  • Add one teaspoon of garlic powder or 3 cloves of garlic if you have either on hand.
  • If you prefer a different type of cheese, feel free to use it! Cheddar cheese, mozzarella cheese, pepper jack cheese, goat cheese, and gouda are all great options. For a dairy-free option, you can either omit the cheese altogether or use your favorite dairy-free cheese.
  • If you have fresh herbs on hand, such as fresh basil, thyme, or oregano, feel free to add it in.
  • Cooked bacon bits or leftover ham are always a lovely addition.

Now that weโ€™re pros at formulating the best egg muffin cups, letโ€™s bake a batch of these healthy egg cups!

How to Make Egg Cups:

Preheat the oven to 350 degrees Fahrenheit.

Heat the avocado oil in a large skillet over medium-high heat. Add the onion and sautรฉ for 2 to 3 minutes, until the onion begins to soften. Add in the bell pepper and spinach and continue cooking and stirring until spinach has wilted.ย 

Skillet with onion, bell pepper, chicken, sun-dried tomatoes and spinach in it.

Stir in the chopped chicken and sun-dried tomatoes.

Spray the holes of a muffin tin with cooking spray (this makes it easy to remove the egg muffins from the muffin pan after baking).

Divide the spinach and chicken mixture evenly among the 12 muffin holes.

Chicken and vegetables inside muffin holes of a muffin tray for egg cups.

In a bowl or measuring cup, whisk together the eggs and egg whites. Add any seasonings you like here, such as dried herbs or salt. I like using a mixing bowl that has a pour spout to make it easy to pour the egg mixture. A large measuring cup (3 cups or larger) will work too.

Beaten eggs in a mixing bowl.

Pour the beaten eggs into the muffin holes, filling the muffin holes most of the way up. Sprinkle the tops with feta cheese.ย 

Egg cups ready to go into the oven with raw eggs and feta cheese on top.

Bake on the center rack of the preheated oven for 20 to 25 minutes, or until the muffins are cooked through.

Egg cups fresh out of the oven.

If you have a meat thermometer on hand, you can check the internal temperature of the muffins using a thermometer. They are fully cooked once they reach a minimum of 190 degrees Fahrenheit.

Allow the mini frittatas to cool completely. If you try releasing the muffins from the tray before they are entirely cooled, some of the muffin will stick to the bottom of the pan. Once cooled, run a butter knife between the sides of the muffin tray and the egg muffins to help release them from the tray.ย 

Egg muffin cups on two white plates.

Serve and enjoy! Whip up a batch of hash browns to go alongside this egg muffins recipe as a great option for weekend breakfasts with the whole family.

Store egg muffins in an airtight container in the refrigerator for up to 1 week.

And thatโ€™s it!

An easy breakfast egg cups recipe that you can make in advance to have as a tasty breakfast for busy mornings.

If you love simple grab and go recipes like this, also try out these gems!

More Grab-and-Go Breakfast Recipes:

What will you put in your egg cups??

Egg muffin cups on a white plate, ready to serve.

Chicken & Spinach Egg Cups

5 from 1 vote
Chicken and Spinach Egg Muffin Cups are easy to customize and make for a lovely high-protein breakfast or snack! Mix them up with your favorite veggies, cheeses, and animal proteins for a tasty grab-and-go breakfast!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 Egg Muffin Cups

Ingredients

  • 1 Tbsp avocado oil
  • 1 cup yellow onion finely chopped
  • 1 cup red bell pepper finely chopped
  • 2 cups baby spinach
  • 6 ounces cooked chicken breast chopped*
  • ยฝ cup sun-dried tomatoes
  • 5 large eggs
  • ยพ cup egg whites about 6 egg whites
  • ยฝ cup feta cheese

Instructions

  • Preheat the oven to 350 degrees Fahrenheit.
  • Heat the avocado oil in a large skillet over medium-high heat. Add the onion and saute for 2 to 3 minutes, until the onion begins to soften. Add in the bell pepper and spinach and continue cooking and stirring until spinach has wilted.ย Stir in the chopped chicken and sun-dried tomatoes.
    Skillet with onion, bell pepper, chicken, sun-dried tomatoes and spinach in it.
  • Spray the holes of a muffin tin with cooking spray (this makes it easy to remove the egg muffins from the muffin pan after baking).
  • Divide the spinach and chicken mixture evenly among the 12 muffin holes.
    Chicken and vegetables inside muffin holes of a muffin tray for egg cups.
  • In a bowl or measuring cup, whisk together the eggs and egg whites. Add any seasonings you like here, such as dried herbs or salt. I like using a mixing bowl that has a pour spout to make it easy to pour the egg mixture. A large measuring cup (3 cups or larger) will work too.
    Beaten eggs in a mixing bowl.
  • Pour the beaten eggs into the muffin holes, filling the muffin holes most of the way up. Sprinkle the tops with feta cheese.ย 
    Egg cups ready to go into the oven with raw eggs and feta cheese on top.
  • Bake on the center rack of the preheated oven for 20 to 25 minutes, or until the muffins are cooked through.
    Egg cups fresh out of the oven.
  • If you have a meat thermometer on hand, you can check the internal temperature of the muffins using a thermometer. They are fully cooked once they reach a minimum of 190 degrees Fahrenheit.
  • Allow the mini frittatas to cool completely. If you try releasing the muffins from the tray before they are entirely cooled, some of the muffin will stick to the bottom of the pan. Once cooled, run a butter knife between the sides of the muffin tray and the egg muffins to help release them from the tray.ย 
  • Serve and enjoy! Whip up a batch of hash browns or home fries to go alongside this egg muffins recipe as a great option for weekend breakfasts with the whole family.

Notes

*I use pre-cooked chicken that I buy from the store. You can use leftover chicken or rotisserie chicken as well.
Store egg muffins in an airtight container in the refrigerator for up to 1 week.

Nutrition

Serving: 1Egg Cup (of 12) ยท Calories: 103kcal ยท Carbohydrates: 4g ยท Protein: 10g ยท Fat: 5g ยท Saturated Fat: 2g ยท Polyunsaturated Fat: 2g ยท Cholesterol: 97mg ยท Sodium: 186mg ยท Fiber: 1g ยท Sugar: 2g
Author: Julia
Course: Breakfast
Cuisine: American
Keyword: chicken and spinach egg cups, egg cups recipe, egg muffin cup recipe, egg muffin cups, healthy breakfast recipes, healthy recipes, high-protein breakfast recipes, keto breakfast recipes, low-carb recipes
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!

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Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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Questions and Reviews

    1. Absolutely! I would allow the egg cups to cool completely then individually wrap them in plastic wrap and store all of them in a large zip lock bag for up to 3 months in the freezer. When you want to eat them, you can allow them to thaw overnight in your refrigerator, or you can reheat them in the microwave. Hope you enjoy! xo