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Egg Cups (GF, Keto-Friendly)

Updated: Aug 29, 2020

Disclosure: This post may contain affiliate links

Need a quick, protein packed breakfast to get your day started? Not interested in a protein bar that claims to taste like chocolate cake when really it’s filled with chalky, processed lies? Then meal prep these Egg Cups on Sunday to have a naturally satiating breakfast all week long.

Egg Cups
Egg Cups

These Egg Cups are a perfect vegetarian and low carb way to start you off on the right foot in the morning. Eggs, with about 7 grams of protein per egg, are a great protein source. The yolks are also filled with nutrients like calcium, B vitamins, and zinc just to name a few. This, combined with the micronutrients in the vegetables packed into cups, make this breakfast and a multivitamin all in one.

Egg Cups
Egg Cups

They also take just minutes of hands on time to make. Crack a few eggs in a bowl with some spices and you’re ready for the oven. They’re also customizable depending on taste and dietary preferences. I used spinach, bell pepper, and feta for this recipe, but feel free to toss nearly anything you like. If you’re not vegetarian, bacon or smoked ham makes a great addition. Cheddar cheese and broccoli is another favorite of mine.

Egg Cups
Egg Cups

These also make a great meal prep option as they store and reheat well. You can also freeze them, meaning you’ll always have a tasty, healthy breakfast on hand. No more running out the door with your stomach growling. Just pop a few of these in the microwave wrapped in a damp paper towel and you’re all set to take on the day.

If you make this recipe or any others on my blog, tag me in a photo on Instagram @figisisters . I would love to see your recreation!



Makes 12 Egg Cups


3-4 - Garlic Cloves

100 g - Yellow Onion - Diced

150 g - Red Bell Pepper - Diced

5 - Large Eggs

230 g (about 5) - Egg Whites

50 g - Baby Spinach - Roughly Chopped

84 g - Feta Cheese - Crumbled

½ tsp - Baking Powder

2 tsp - Kosher Salt - Plus more to taste

1 tsp - Black Pepper

¼ tsp - Paprika

¼ tsp - Dried Oregano

¼ tsp - Dried Basil

¼ tsp - Garlic Powder

¼ tsp - Red Pepper Flakes - Optional


Preheat the oven to 350F. Line a muffin tin with silicon or paper muffin liners.

In a pan over medium high heat, using a non-stick cooking method of choice (cooking oil, non-stick cookware, oil, etc.) add in onion and garlic. Saute until onion is translucent and garlic is fragrant. Turn heat to medium low and add in spinach and allow to cook down. Remove from heat and allow to cool.

In a bowl, mix together eggs, egg whites,, baking powder, salt, pepper, paprika, oregano, basil, garlic powder, and red pepper flakes. When well combined, stir in onion, garlic, spinach, bell pepper, and feta.

Portion egg mixture into muffin tray. Bake for 25-27 minutes or until cooked through.

Remove from the oven and allow to cool.

Store in the fridge for up to 5 days or freezer for up to 3 months*.


  • To reheat from frozen, wrap egg muffin in a damp paper towel and microwave for 1 minute or until warmed through.

Need a sweet breakfast recipe? How about these Red, White and Blue-berry Chia Seed Parfaits?

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