Baked Spinach and Feta Egg Cups
A savory and protein-packed breakfast on the go! These fluffy egg cups are loaded with spinach, tangy feta, and sun-dried tomatoes, perfect for meal prep. They're easy to make and delicious hot or cold.
For 6 servings
7 steps.
- 1
Step 1
TIPSilicone liners make cleanup a breeze and ensure the egg cups pop out easily. - 2
Step 2
- a.Heat olive oil in a large skillet over medium heat.
- b.Add the chopped onion and red bell pepper. Sauté for 5-7 minutes until softened.
- c.Stir in the minced garlic and cook for another minute until fragrant.
- d.Add the fresh spinach in batches, stirring until it has completely wilted, about 2-3 minutes.
- e.Remove the skillet from the heat and set aside to cool slightly.
TIPSqueezing out any excess water from the cooked spinach will prevent the egg cups from becoming watery. - 3
Step 3
- a.In a large mixing bowl, crack the eggs and add the liquid egg whites.
- b.Whisk thoroughly until the yolks and whites are well combined and slightly frothy.
- c.Add the cottage cheese and whisk again until the mixture is mostly smooth. A few small lumps are okay.
- 4
Step 4
- 5
Step 5
- 6
Step 6
- 7
Step 7
TIPThese egg cups are great for meal prep. Store them in an airtight container in the refrigerator for up to 4 days.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smoother texture, you can blend the cottage cheese with the eggs before mixing in the other ingredients.
- 2Don't overbake the egg cups, as they can become dry and rubbery. Remove them from the oven as soon as the center is set.
- 3Feel free to add other vegetables like mushrooms, zucchini, or broccoli. Just make sure to sauté them first to remove excess moisture.
- 4To freeze, let the egg cups cool completely, then wrap them individually and place them in a freezer-safe bag. Reheat in the microwave.
- 5Using fresh herbs like dill or parsley can add an extra layer of flavor.
Adapt it for your goals.
Keto
Omit the all-purpose flour to make this recipe keto-friendly. The texture will be slightly less firm but still delicious.
high proteinHigh protein
For an extra protein boost, substitute the cottage cheese with an equal amount of plain Greek yogurt.
dairy freeDairy free
Use a dairy-free feta alternative and replace the cottage cheese with a blended silken tofu or a dairy-free cream cheese.
kid friendlyKid friendly
Swap the feta for a milder cheese like shredded cheddar or mozzarella and ensure all vegetables are very finely chopped.
Why this is on our healthy list.
High in Protein
With eggs, cottage cheese, and feta, these cups are a protein powerhouse, helping to keep you full longer and supporting muscle health.
Rich in Vitamins and Minerals
Spinach is an excellent source of Vitamin K, Vitamin A, iron, and folate, which are essential for bone health, vision, and red blood cell production.
Supports Weight Management
A high-protein, low-carb breakfast can help regulate appetite and reduce overall calorie intake throughout the day.
Convenient and Portable
These egg cups offer a simple way to have a nutritious meal on busy mornings, preventing less healthy choices.
Frequently asked questions
Yes, they are a very healthy option. They are packed with protein from the eggs and cottage cheese, rich in vitamins and minerals from the spinach, and provide healthy fats. They are a great way to start your day with a balanced, nutritious meal.