Spinach and Pepper Egg Breakfast Cups

These baked egg cups portion vegetables, eggs, and cheese into six savory servings that can be reheated individually. Cooking the vegetables before they meet the eggs removes excess water and keeps the cups from becoming spongy. The recipe makes no points or nutrition claim; values depend on the exact brands, ingredient choices, and serving size.

Yield, time, and equipment

Yield: 6 egg cups. Prep: 15 minutes. Cook: 20 to 24 minutes total. Oven: 350°F.

Use a standard metal muffin pan, six parchment muffin liners or nonstick spray, a 10-inch nonstick skillet, cutting board and knife, mixing bowl, whisk, 1/3-cup measure, silicone spatula, and instant-read thermometer.

Ingredients

• 1 teaspoon olive oil
• 1/2 cup (75 g) red bell pepper, seeded and cut into 1/4-inch dice
• 1/3 cup (50 g) yellow onion, cut into 1/4-inch dice
• 1 packed cup (30 g) baby spinach, coarsely chopped and patted dry
• 6 large eggs, cold or at room temperature
• 2 tablespoons (30 ml) whole or 2% milk
• 1/4 teaspoon fine salt
• 1/8 teaspoon ground black pepper
• 1/4 teaspoon garlic powder
• 1/3 cup (38 g) shredded sharp cheddar cheese
• 1 tablespoon thinly sliced fresh chives

Method

1. Heat the oven to 350°F with a rack in the center. Line six muffin wells with parchment liners or coat the wells thoroughly with nonstick spray. Leave empty wells unfilled; water is unnecessary.
2. Heat the olive oil in the skillet over medium heat. Add the bell pepper and onion. Cook for 4 to 5 minutes, stirring occasionally, until the onion is translucent and the pepper begins to soften.
3. Add the chopped spinach and cook for 30 to 60 seconds, just until wilted and no liquid remains in the pan. Remove from the heat and divide the mixture evenly among the six prepared wells.
4. Whisk the eggs, milk, salt, pepper, and garlic powder until no separate whites remain. Stir in the cheese and chives. Divide the egg mixture evenly among the wells, about 1/3 cup in each, without filling beyond three-quarters full.
5. Bake for 15 to 18 minutes. Begin checking at 15 minutes. The cups are safely cooked when the centers are set rather than liquid and each reaches 160°F on an instant-read thermometer. Rest in the pan for 5 minutes, then loosen the edges with a silicone spatula and transfer to a rack or plate.

Serving, storage, and substitutions

Serve warm, with toast or fruit if desired. Refrigerate cooked cups within 2 hours in a shallow airtight container at 40°F or below and use within 3 to 4 days. Reheat only the portion needed until it reaches 165°F. For longer storage, freeze cooled cups individually, transfer them to a freezer container, and use within 2 months; thaw overnight in the refrigerator before reheating.

Finely chopped broccoli florets or mushrooms may replace the pepper by weight, but cook them until their released moisture evaporates. Monterey Jack may replace cheddar in the same amount. Unsweetened soy milk can replace dairy milk. If using frozen spinach, thaw it and squeeze it very dry, then measure 1/4 cup packed. Do not substitute liquid carton egg whites without reformulating, because their water and protein balance changes the texture and yield.