This Breakfast Egg Cups Recipe is ideal for a quick breakfast. Make them ahead of time, store them in the refrigerator or freezer, and reheat them in the microwave when ready to eat.

Is it already time for school to begin?! Isn’t summer just getting started?! I suppose it’s time to start planning some quick breakfasts for those hectic school mornings.

I am the mother of a first-grader, a preschooler, and a two-month-old infant. My husband goes for work before we even get out of bed, so I’m on my own to get the kids ready for the day. Mornings can be challenging to say the least.

Because my children are so young and school mornings are a three-to-one battle, I am all for prepping whatever I can the night before or the weekend before. Pancakes from Saturday become daily breakfasts. Sandwiches are made the night before for lunch, and these breakfast egg cups can be made ahead of time and refrigerated or frozen. Ideal for those hectic school mornings!

If you utilise leftover vegetables in these morning egg cups, they will never go to waste. For the bright colours, I used a red bell pepper and spinach. It gives these egg muffins a “confetti” look, in my opinion. We eat with our eyes, after all, and children are drawn to vivid hues. A sprinkling of cheese is also great!

These breakfast egg cups are best served with salsa or ketchup, but they can also be heated and eaten on the go! Everything has been portioned out and is ready to eat. You may also use a colourful muffin tin to serve them in. These are definitely worth including on your breakfast menu!

Can You Eat Eggs Every Day?

Because eggs contain cholesterol, they’ve acquired a bad rap throughout the years. A large egg has roughly 185 mg of cholesterol, with the American Heart Association (AHA) recommending a daily limit of 300 mg.

Should you limit your egg consumption? The answer is a resounding nay. The AHA’s recommendation can be perplexing, and here’s why. It is assumed that as you consume more cholesterol through diet, your blood cholesterol rises. However, your body does not function in this manner. The cholesterol you eat has a very small impact on the amount of cholesterol in your blood, according to the research.

Your body produces cholesterol on its own. There’s a lot of it. You manufacture between 1 and 2 grammes of it per day on your own. (This is equivalent to 5-10 times the cholesterol in a large egg.) Your body creates less cholesterol when you eat more cholesterol-rich foods like eggs. And your body produces more cholesterol when you eat less. Cholesterol plays a crucial role in your body. It can be found in every cell’s outer layer. It’s a prerequisite for progress (in infants and adults). It’s also necessary for the creation of a variety of hormones.

The egg phobia stems from a long-held belief that eating the yolks raises blood cholesterol levels (and increase your risk for artery and heart disease). Despite the fact that the notion has been disproven — for the vast majority of the population — the medical community has been sluggish to reverse recommendations. Unless you have a medical issue that requires you to reduce your cholesterol intake, eating eggs every day is fantastic!

So – Egg Cups for the win!

- cooking spray
- 6 large egg
- 1/4 cup milk
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper, ground
- 1 medium bell pepper, red
- 3/4 cup spinach
- 1 ounce cheddar cheese
1. Spray a muffin tin with cooking spray and  set aside. Preheat oven to 375°F.
2. Whisk the eggs and milk together in a bowl. Season with salt and pepper.
3. Dice the bell pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin. (This method is called chiffonade.)
4. Add the peppers, spinach, and shredded cheddar to the egg mixture.
5. Fill muffin cups 3/4 full and bake for 20-25 minutes until centers are set and no longer runny.
6. Allow to cool slightly before serving.


Calories: 78kcal | Carbohydrates: 2g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 144mg | Sodium: 119mg | Sugar: 1g


  1. Can I freeze scrambled eggs?

    It’s simple to freeze scrambled eggs, and they reheat beautifully! We like to cook them somewhat runny so that when they’re warmed through, they keep their soft texture. Allow your scrambled eggs to cool completely before dividing them into separate servings and freezing them in freezer-safe containers.

  2. How long do egg cups last in fridge?

    Refrigerate leftover egg muffins for up to 3 days in an airtight container or ziptop bag, or individually wrap and freeze for up to 3 months.

  3. How do you keep egg cups from sticking?

    If you’re worried about sticking, use parchment paper or muffin liners. During the baking process, the muffins bubble up. To avoid overflowing, fill them 3/4 full. Allow 10 minutes for the muffins to cool before attempting to remove them.

  4. What can I use as egg cups?

    If you absolutely must have your egg upright but don’t want to spend the money on a twee, single-use cup, grab a shot glass. It performs admirably.