Baked Spinach and Cheese Egg Cups

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Fluffy egg cups packed with fresh spinach and sharp cheddar, baked to golden perfection for a satisfying keto breakfast. This american-inspired breakfast (high-protein) ready in about 35 minutes combines spinach, eggs, heavy cream into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 110 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.1 (13 ratings) Prep: 15 min Cook: 20 min Serves 6 American cuisine 110 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with cooking spray.
  2. Step 2: Whisk together 6 large eggs, 2 tbsp heavy cream, 1/4 tsp garlic powder, 1/4 tsp salt, and 1/4 tsp black pepper in a medium bowl until fully combined.
  3. Step 3: Fold in 1 cup packed, chopped spinach and 1/2 cup shredded cheddar cheese until evenly distributed.
  4. Step 4: Divide the mixture evenly among the greased muffin cups, filling each 3/4 full.
  5. Step 5: Bake for 18-22 minutes until the edges are set and a toothpick inserted in the center comes out clean.

Frequently asked questions

How long does Baked Spinach and Cheese Egg Cups take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.

How do I store leftover Baked Spinach and Cheese Egg Cups?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.

Can I substitute ingredients in Baked Spinach and Cheese Egg Cups?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Baked Spinach and Cheese Egg Cups for a different number of people?

The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Baked Spinach and Cheese Egg Cups high-protein?

Yes — this recipe is tagged high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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