Egg Cups with Sun-Dried Tomato and Spinach – Whole30 / Keto / Paleo

Egg Cups with Sun-Dried Tomato and Spinach are a quick and easy breakfast for on the go. They are easy to make-ahead and take just 20 minutes to make. This simple recipe for breakfast muffins are Whole30 compliant, low carb, keto and paleo friendly. 

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What are your go-to’s when it comes to quick and easy breakfasts? We like to switch things up for the kids and sometimes you’ll find Overnight Oats, Baked Egg Cups, No Bake Energy Bites and of course, our popular egg cups.

WHAT ARE EGG CUPS?

Healthy egg muffin cups are sort of like mini omelettes that you can grab for breakfast on the go. You can keep them on hand in your fridge or freezer throughout the week. And then on your meal prep day – bake a batch, wrap them up and store them in the freezer.

They are naturally gluten free, paleo, low carb, keto friendly and easy to make. And you can make them ahead of time to have in the fridge for a quick breakfast or lunch!

And you’ll have no excuse to leave your house without having breakfast. Paleo egg cups are not only delicious, but they also filling and help keep you satisfied all morning. Plus, baked eggs are also easy to make and you can customize them however you like.

EASY EGG MUFFIN VARIATIONS:

You can find all our favorite breakfast egg muffin recipes here:

1. Broccoli Egg Muffins
2. Buffalo Chicken Egg Muffins – Whole30 / Paleo
3. Muffin Tin Eggs with Ham and Cheese
4. Breakfast Muffins – Jalapeno Popper Eggs
5. Kimchi Egg Muffins
6. Bacon Egg Muffins
7. Spinach Egg Muffins
8. Healthy Egg Muffins with Tomato & Spinach

INGREDIENTS YOU NEED:

To make Sun-Dried Tomato Egg Muffins, you’re going to need:

• eggs
• salt
• pepper
• sun-dried tomatoes
• spinach
• fresh basil

HOW TO MAKE EGG CUPS:

These baked eggs make the perfect healthy breakfast, lunch or snack. They are packed with vegetables, Whole30 friendly and low in carbs.

1. Start off by whisking together your eggs in a 4-cup measuring cup or a mixing bowl and seasoning them with salt, pepper and your favorite seasonings.
2. Chop up the sun-dried tomatoes, spinach and basil and stir in until combined.
3. Divide evenly among muffin cups (about 1/2 – 2/3 cups full). I like lining my muffin tin with these silicone liners since they are guaranteed to pop out easily without sticking. If you don’t have silicone liners, be sure to grease the muffin tins with a non-stick cooking spray.

   

   

   
   

   4. Pop the pan in the oven at 400 F and once cooled, you can store the egg cups in resealable bags or glass containers.

   HELPFUL TIPS TO MAKE THE BEST EGG CUPS:

• Grease or line your muffin pan with silicone liners for easy removal
• Fill each muffin cup about 1/2 – 2/3 full
• Feel free to use your favorite combo of vegetables or protein – be sure to chop them up into bite-sized pieces
• Season with your favorite spices and herbs – not a fan of basil? Leave it out and use thyme or for an extra kick, cumin or Cayenne pepper instead.

1. HOW TO STORE EGG CUPS:

   For an easy breakfast meal prep recipe, make a batch of egg muffins and store them fridge in a large zip-lock bag or an air-tight container for up to 4 days.

   CAN YOU FREEZE BREAKFAST MUFFINS?

   Yes! If you’re wondering how to freeze egg muffins, you would place them in a large zip-lock freezer bag or an air-tight container. You can store egg cups in the freezer for up to 3 months.

   HOW TO REHEAT EGG MUFFINS:

   To reheat egg muffins in the morning, simply take an egg muffin from the fridge or freezer. Place on a plate and reheat in the microwave on high for about 30 seconds.

   You can also reheat the egg muffins in the air fryer or your oven at 375 F for about 5 minutes.

1. More easy breakfast options you might like:

• 8 Overnight Oats
• Baked Egg Cups
• Instant Pot Steel cut Oatmeal
• 8 Baked Oatmeal Cups
• No Bake Energy Bites 12 Ways
• Scrambled Eggs

1. Pin HERE for later and follow me on Pinterest for more easy breakfast ideas

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   Baked Eggs with Sun-Dried Tomato and Spinach

   Prep Time

   5 mins

   Cook Time

   15 mins

   Total Time

   20 mins

    

   Egg Cups with Sun-Dried Tomato and Spinach are a quick and easy breakfast for on the go. They are easy to make-ahead and take just 20 minutes to make. This simple recipe for breakfast muffins are Whole30 compliant, low carb, keto and paleo friendly. 

   Course: Breakfast

   Cuisine: American

   Keyword: breakfast, breakfast egg muffins, eggs, keto, low carb, vegetarian, whole30

   Servings: 12

   Calories: 52 kcal

   Author: Kelly

   Ingredients

   • 10 large eggs
   • 1 - 1 1/2 teaspoons sea salt , or to taste
   • 1/4 - 1/2 teaspoon black pepper , or to taste
   • 1/3 - 1/2 cup sun dried tomatoes , soaked in very warm water until tender and chopped (discard soaking water)
   • 3/4 cup chopped spinach
   • 1/4 cup loosely packed chopped fresh basil

   Instructions

   1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
   2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
   3. Stir in sun-dried tomatoes, spinach and basil.
      
   4. Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.

   Nutrition Facts

   Baked Eggs with Sun-Dried Tomato and Spinach

   Amount Per Serving (1 egg muffin)

   Calories 52 Calories from Fat 27

   % Daily Value*

   Fat 3g5%

   Protein 4g8%

   * Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.