Spinach and Cheddar Egg Cups

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

Individual baked cups filled with eggs, fresh spinach, and sharp cheddar cheese for a protein-packed keto breakfast. This American-inspired recipe (low carb, keto), ready in about 30 minutes, combines large eggs, fresh spinach, sharp cheddar cheese 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 150 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.

Prep: 10 min Cook: 20 min Serves 6 American cuisine 150 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 350°F (175°C).
  2. Step 2: Grease 6 muffin cups with 1 tbsp melted butter.
  3. Step 3: Whisk 6 large eggs with 1/4 tsp salt and 1/8 tsp black pepper in a bowl.
  4. Step 4: Stir in 1 cup chopped fresh spinach and 1/2 cup shredded sharp cheddar cheese.
  5. Step 5: Divide the mixture evenly among the prepared muffin cups.
  6. Step 6: Bake for 18-20 minutes until set and edges are golden.

Frequently asked questions

How long does Spinach and Cheddar Egg Cups take to make?

Total time is about 30 minutes (10 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 Spinach and Cheddar 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 Spinach and Cheddar 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 Spinach and Cheddar 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 Spinach and Cheddar Egg Cups low carb?

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

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