Busy Executive Breakfast Baked Egg and Spinach Cups

Start your day off right with these delightful Baked Egg and Spinach Cups, a quick and nutritious breakfast option that’s perfect for busy executives. These savory little cups are not only packed with protein but also brimming with fresh spinach, making them a wholesome start to your morning. Originating from the need for a portable breakfast solution, these cups are ideal for anyone on the go or for those who want to meal prep for the week.

The flavor profile is a harmonious blend of savory eggs and earthy spinach, with a hint of cheese for creaminess. The texture is tender yet firm, allowing for easy handling as you can grab them to enjoy while on the move.

Prep and Cook Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Skill Level: Beginner

Serving Information

This recipe yields 12 servings, making it perfect for meal prep or a family breakfast. Pair these egg cups with whole grain toast or fresh fruit for a balanced meal. A sprinkle of fresh herbs or a dollop of salsa can elevate the flavor even more.

Ingredients List

• 6 large eggs
• 1 cup (240 ml) milk (or a non-dairy milk alternative)
• 1 cup fresh spinach, chopped (about 30 grams)
• 1 cup shredded cheese (cheddar, mozzarella, or dairy-free cheese)
• 1/2 cup diced bell pepper (about 75 grams)
• 1/4 cup diced onion (about 40 grams)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder (optional)
• Cooking spray or oil for greasing the muffin tin

Substitution Options:

• For gluten-free: Ensure that the cheese is gluten-free.
• For a vegan option: Replace eggs with a mixture of 1/4 cup ground flaxseed mixed with 1 cup of water, and use non-dairy milk and cheese.

Prep Ahead:

• Chop the spinach, bell pepper, and onion in advance to save time.

Equipment List

• 12-cup muffin tin (standard size)
• Mixing bowl
• Whisk or fork
• Measuring cups and spoons
• Cutting board and knife
• Cooking spray or oil brush

Note: If you don’t have a muffin tin, you can use silicone muffin cups instead to easily pop out the baked cups.

Step-by-Step Instructions

1. Preheat the oven: Preheat your oven to 350°F (175°C).
2. Prepare the muffin tin: Lightly grease the muffin tin with cooking spray or oil to prevent sticking.
3. Whisk the eggs: In a mixing bowl, crack the eggs and whisk them until frothy. This will introduce air for a fluffier texture.
4. Add milk and seasoning: Pour in the milk, salt, black pepper, and garlic powder (if using). Whisk until well combined.
5. Incorporate vegetables: Gently fold in the chopped spinach, diced bell pepper, and onion until evenly distributed.
6. Add cheese: Stir in the shredded cheese of your choice, reserving a little for topping if desired.
7. Fill the muffin cups: Pour the egg mixture into the prepared muffin tins, filling each cup about 3/4 full. If you reserved cheese, sprinkle it on top.
8. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg cups are set and lightly golden on top.
9. Cool and serve: Let the cups cool for a few minutes before carefully removing them from the muffin tin. Enjoy warm or at room temperature!

Technique Tips and Troubleshooting

• Whisking eggs: Ensure you whisk the eggs until they are frothy. This introduces air, making the baked cups light and fluffy.
• Checking doneness: The cups should be firm to the touch and not jiggle when gently shaken. If unsure, insert a toothpick; it should come out clean.
• Avoiding overcooking: Keep an eye on the baking time, as ovens can vary. Overcooked egg cups may become rubbery.

Plating and Presentation

Serve these egg cups on a platter or in muffin liners for a neat presentation. For a pop of color, garnish with fresh herbs like parsley or chives, and serve with a side of salsa or hot sauce for added flavor.

Storage and Reheating Instructions

• Storage: Store any leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: Reheat in the oven at 350°F (175°C) for about 10 minutes, or microwave for 30-45 seconds until warmed through.

Variations and Customizations

• Add-ins: Feel free to customize with other vegetables like mushrooms or zucchini, or add cooked sausage or bacon for extra protein.
• Dairy-free option: Use a dairy-free cheese and ensure your non-dairy milk is unsweetened.

Notes on Ingredients and Equipment

• Fresh spinach: Fresh spinach works best for flavor and texture, but you can use frozen spinach—just be sure to thaw and drain it well.
• Muffin tin: A non-stick muffin tin is ideal for easy release, but if you’re using a regular tin, greasing is essential.

Final Touches and Personal Notes

This recipe is a staple in my household, especially on busy mornings when time is tight. I love how versatile it is—perfect for using up leftover veggies. I encourage you to experiment with different ingredients and make it your own!

FAQ

1. Can I freeze the egg cups?
   Yes, they freeze well! Just wrap them individually in plastic wrap and store in a freezer-safe container for up to 2 months.

2. How can I make these cups spicier?
   Add diced jalapeños or a dash of hot sauce to the egg mixture before baking.

3. Can I use egg whites only?
   Absolutely! Substitute whole eggs with egg whites for a lighter version, but you may need to add a bit more seasoning.

4. What’s the best way to reheat these?
   The oven is best for reheating to maintain texture, but a microwave works in a pinch—just be careful not to overheat.

5. Can I make these ahead of time?
   Yes! Prepare them the night before, bake in the morning, or bake them in advance and reheat throughout the week.