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5.0 from 3 votes

Chicken & Spinach Egg Cups

Chicken and Spinach Egg Muffin Cups are easy to customize and make for a lovely high-protein breakfast or snack! Mix them up with your favorite veggies, cheeses, and animal proteins for a tasty grab-and-go breakfast!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 12 Egg Muffin Cups
Calories: 103 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • 1 Tbsp avocado oil
  • 1 cup yellow onion finely chopped
  • 1 cup red bell pepper finely chopped
  • 2 cups baby spinach
  • 6 ounces Cooked Chicken Breast chopped*
  • ½ cup sun-dried tomatoes
  • 5 large eggs
  • ¾ cup egg whites about 6 egg whites
  • ½ cup feta cheese

Instructions

    Cup of Yum
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Heat the avocado oil in a large skillet over medium-high heat. Add the onion and saute for 2 to 3 minutes, until the onion begins to soften. Add in the bell pepper and spinach and continue cooking and stirring until spinach has wilted. Stir in the chopped chicken and sun-dried tomatoes.
  3. Spray the holes of a muffin tin with cooking spray (this makes it easy to remove the egg muffins from the muffin pan after baking).
  4. Divide the spinach and chicken mixture evenly among the 12 muffin holes.
  5. In a bowl or measuring cup, whisk together the eggs and egg whites. Add any seasonings you like here, such as dried herbs or salt. I like using a mixing bowl that has a pour spout to make it easy to pour the egg mixture. A large measuring cup (3 cups or larger) will work too.
  6. Pour the beaten eggs into the muffin holes, filling the muffin holes most of the way up. Sprinkle the tops with feta cheese. 
  7. Bake on the center rack of the preheated oven for 20 to 25 minutes, or until the muffins are cooked through.
  8. If you have a meat thermometer on hand, you can check the internal temperature of the muffins using a thermometer. They are fully cooked once they reach a minimum of 190 degrees Fahrenheit.
  9. Allow the mini frittatas to cool completely. If you try releasing the muffins from the tray before they are entirely cooled, some of the muffin will stick to the bottom of the pan. Once cooled, run a butter knife between the sides of the muffin tray and the egg muffins to help release them from the tray. 
  10. Serve and enjoy! Whip up a batch of hash browns or home fries to go alongside this egg muffins recipe as a great option for weekend breakfasts with the whole family.

Notes

  • *I use pre-cooked chicken that I buy from the store. You can use leftover chicken or rotisserie chicken as well.
  • Store egg muffins in an airtight container in the refrigerator for up to 1 week.

Nutrition Information

Serving 1Egg Cup (of 12) Calories 103kcal (5%) Carbohydrates 4g (1%) Protein 10g (20%) Fat 5g (8%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Cholesterol 97mg (32%) Sodium 186mg (8%) Fiber 1g (4%) Sugar 2g (4%)

Nutrition Facts

Serving: 12Egg Muffin Cups

Amount Per Serving

Calories 103

% Daily Value*

Serving 1Egg Cup (of 12)
Calories 103kcal 5%
Carbohydrates 4g 1%
Protein 10g 20%
Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Cholesterol 97mg 32%
Sodium 186mg 8%
Fiber 1g 4%
Sugar 2g 4%

* Percent Daily Values are based on a 2,000 calorie diet.