Egg Cups (A Family Breakfast Great for Meal Prep Too)

Why You’ll Love This Recipe

These egg cups are quick to make, store well in the fridge, and reheat beautifully for a grab-and-go breakfast. The combination of sweet potatoes, carrots, and spinach adds natural sweetness, color, and nutrients, while ricotta and cheddar create a creamy, cheesy texture. They’re versatile, protein-packed, and perfect for the whole family.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 4 large eggs, beaten
• 2 tablespoons whole milk
• 2 tablespoons whole milk ricotta
• ½ cup grated cheddar cheese
• ¼ cup cooked sweet potato, cut into small pieces
• ¼ cup cooked carrots, cut into small pieces
• ¼ cup baby spinach, cut into small pieces

Directions

1. Preheat oven to 350°F (175°C). Grease a muffin tin with cooking spray or line with silicone liners.
2. In a medium bowl, whisk together eggs, milk, and ricotta until smooth.
3. Fold in grated cheddar cheese, sweet potato, carrots, and spinach.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 18–22 minutes, until egg cups are set and slightly golden on top.
6. Let cool for a few minutes before removing from the tin. Serve warm or store for later.

Servings and Timing

This recipe makes 6–8 egg cups.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Variations

• Swap vegetables based on what you have on hand zucchini, bell peppers, or broccoli work well.
• Use feta, Swiss, or mozzarella instead of cheddar for different flavors.
• Sprinkle herbs like chives, parsley, or thyme for extra freshness.
• Make it vegan using tofu and plant-based cheese alternatives.

Storage/Reheating

Store egg cups in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave for 30–60 seconds or in the oven at 350°F for 5–10 minutes. They can also be frozen for up to 2 months; thaw overnight in the fridge before reheating.

FAQs

Can I make these ahead of time?

Yes, egg cups are perfect for meal prep and can be stored in the fridge or freezer.

Can I use raw vegetables?

Yes, but chop them finely and consider sautéing firmer vegetables like carrots or sweet potatoes first to ensure even cooking.

Are these kid-friendly?

Yes! They’re colorful, bite-sized, and customizable to suit picky eaters.

Can I double the recipe?

Absolutely, bake in multiple muffin tins or in batches as needed.

Can I make them dairy-free?

Yes, use a plant-based milk and cheese alternative or omit cheese entirely.

Conclusion

Egg Cups are a versatile, nutritious, and easy breakfast that works for busy mornings or meal prep. With creamy ricotta, melty cheddar, and colorful vegetables, they’re satisfying, flavorful, and loved by the whole family.

Egg Cups (A Family Breakfast Great for Meal Prep Too)

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Egg Cups are a convenient, nutritious, and customizable breakfast option, packed with vegetables, cheese, and creamy ricotta. Perfect for busy mornings or meal prep for the week.

• Author: Julia
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 6–8 egg cups
• Category: Breakfast
• Method: Baked Egg Cups
• Cuisine: American

Ingredients

4 large eggs, beaten

2 tablespoons whole milk

2 tablespoons whole milk ricotta

½ cup grated cheddar cheese

¼ cup cooked sweet potato, cut into small pieces

¼ cup cooked carrots, cut into small pieces

¼ cup baby spinach, cut into small pieces

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Instructions

1. Preheat oven to 350°F (175°C). Grease a muffin tin with cooking spray or line with silicone liners.
2. In a medium bowl, whisk together eggs, milk, and ricotta until smooth.
3. Fold in grated cheddar cheese, sweet potato, carrots, and spinach.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 18–22 minutes, until egg cups are set and slightly golden on top.
6. Let cool for a few minutes before removing from the tin. Serve warm or store for later.

Notes

Swap vegetables based on availability: zucchini, bell peppers, or broccoli work well.

Use feta, Swiss, or mozzarella instead of cheddar for different flavors.

Sprinkle herbs like chives, parsley, or thyme for extra freshness.

Make it vegan using tofu and plant-based cheese alternatives.

Nutrition

• Serving Size: 1 egg cup
• Calories: 110
• Sugar: 2g
• Sodium: 150mg
• Fat: 7g
• Saturated Fat: 3g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 5g
• Fiber: 1g
• Protein: 6g
• Cholesterol: 110mg