These Baked Veggie Eggs Cups are the perfect way to get some protein in for breakfast! So tasty and make-ahead friendly. 

The other day I reached into my fridge and pulled out a brand new gallon of milk, only to open it and find out that it had gone sour. The whooooooole gallon.

We are milk people. (Charlotte is obsessed, but that’s understandable, she’s 2.) I always buy 2 gallons of milk when I am at the store. Always. No reason to check if we need it, because we always do. We need milk for cereal, tall glasses of milk after eating these, (and these!) milk for the kid’s oatmeal every morning. Milk. It does a body good, people.


Buuuuuuuut, here’s the thing. Eric and I don’t eat cereal for breakfast anymore. I know WHAT?? (This alone explains our sour milk issue.) Eric drinks a protein smoothie every morning (did I tell you he’s lost 20 pounds? 20! I didn’t even know he had that many to lose!) I read a book about processed foods this summer that somehow convinced me that eating cereal for breakfast is just about the same as eating cookies for breakfast. I tried that for a while, but then started to think that maybe something else would be a little more healthy.

Which meant that what really happened was that I usually didn’t eat breakfast out of sheer laziness. Nothing is easier than cereal and milk. Which meant that I usually exploded in a whirlwind of hungry grumpiness around 10:30.

I wanted something that I could make ahead and have in the freezer. I like eggs, and they are relatively quick, but sometimes mornings are so rushed that the idea of dirtying one more frying pan just sends me to the pantry for another chocolate chip. (Don’t judge me okay. At least I’m not eating cookies for breakfast anymore.)


Enter these baked veggie egg cups. Protein! Veggies! Freezable! Microwaveable! Easy! Tiny! Cute! Delicious! They may not look like much, but when they’ve got all this awesomeness going for them, you can overlook aesthetics.

Does it get any better than that? I think not. All you have to do is throw some veggies in a food processor, whisk some eggs together, combine and bake. They are so good. I made them in the afternoon so that I could freeze them for breakfasts, but they were so tempting that we decided to eat them for dinner. I love eating them with salsa and some avocado, but they are good all by themselves too. The best part of this recipe is it’s versatility. You can use pretty much any veggie that you have lying around.

IMG_7784I hope having a healthy  breakfast helps you recover from all the sugar highs you are going to come crashing down from when you sneak copious amounts of your kid’s Halloween candy. Yeah, I know you.


Baked Veggie Egg Cups

5 from 2 votes
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Servings: 18 Egg Cups
These Baked Veggie Eggs Cups are the perfect way to get some protein in for breakfast! So tasty and make-ahead friendly. 


  • 10 eggs, or up to 12
  • 1 green onion, cut into 3 inch segments
  • 2 small zucchini, chopped into 1-inch segments
  • 1/2 12-oz jar roasted red peppers, 6 ounces, drained
  • 1/2 14-oz package kielbasa, 7 ounces, cut into 1-inch slices*
  • 2 cups spinach, about 3 handfuls
  • 1 teaspoon salt
  • 1/2 teaspoon pepper


  • Preheat oven to 350.
  • Grease two muffin tins with a great deal of nonstick spray, oil, butter, etc. (To make this paleo, use coconut oil.) Set aside.
  • Whisk all the eggs in a big bowl, or beat it with the whisk attachment.
  • Add the green onion segments, zucchini slices, red peppers, and sausage to your food processor and pulse in 1 second intervals until the ingredients are finely chopped but NOT smooth. If it is not chopping evenly, spoon out the chopped food and finish pulsing the rest. Add all of this mixture to the eggs.
  • Add the spinach into the processor and finely chop. Add this to the eggs as well. Add the salt and pepper. Combine with a whisk. Using a 1/4 measuring cup, fill the muffin tins. Bake for 20-25 minutes or until the middle is set. Don't overcook! The egg cups will shrink down significantly once you take them out of the oven. As long as the center is set when you take them out, you can rest assured that they are baked all the way.
  • If you are freezing these, wait for them to cool, then wrap them individually in plastic wrap and put them all in a ziplock bag. Seal and freeze. When you want to eat one, unwrap it, discard the plastic, and place on a folded paper towel on a plate in the microwave. Heat for about 1-2 minutes, or until the center is warm. Don't overdo it or you will get rubbery eggs. Garnish with salsa and avocado and enjoy!


*You can use any type of cooked sausage that you want. The original recipe calls for 6-8 slices of bacon, which would also be awesome.
Source: Everyday Paleo


Serving: 1egg cup | Calories: 76kcal | Carbohydrates: 1g | Protein: 5g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 99mg | Sodium: 394mg | Potassium: 129mg | Fiber: 1g | Sugar: 1g | Vitamin A: 527IU | Vitamin C: 8mg | Calcium: 25mg | Iron: 1mg
Course: Breakfast
Cuisine: American
Calories: 76
Keyword: Baked Veggies, Egg Cups
Did you make this? I'd love to see it!Mention @thefoodcharlatan or tag #thefoodcharlatan!

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    1. Hi Darrel! I called them that because there’s lots of veggies in them. If they were meatless or vegetarian, I would have called them that. Have a great day!

  1. Hello! Thanks for this great recipe. Two questions: if you are not going to freeze them, how long do they keep? And how much should you heat them when you are just taking them from the fridge not freezer?

    1. Hi Jill! I’ve never kept these in the fridge before, so I can’t be sure. But I would guess they would stay fresh for 2-3 days. After that I would think they might get dry. As far as reheating, I would start low. Try 20 seconds and check from there. There’s nothing worse than rubbery eggs!

  2. I do something similar to these, but use turkey breakfast sausage instead of bacon or kielbasa, add green chile (I live in New Mexico; it’s mandatory), and some feta or cheddar cheese. Best breakfast ever. And I’m with you on the grumpy. I get a little more than grumpy if I don’t eat. It’s bad. My husband jokes he’s going to buy me a shirt that says “I”m sorry for the things I said when I was hungry”. Actually, I’m not sure he’s joking. Anyway, I just discovered your blog this evening, and I’m loving it! I’ve already pinned like a dozen recipes! Happy Holidays!

    1. Thanks so much Madeline! I’m glad you found me :) That shirt sounds perfect, I need to get that, for real!

      I like your turkey breakfast sausage idea. Except I’ve never seen turkey breakfast sausage, do you find it by the kielbasa or do you have to go to a specialty store? (Oh, and the green chiles! Genius!!)

      1. I’ve been able to find it with the breakfast sausages and bacon. Jimmy Dean does a decent one. When I get sausage, though, I try to get it from Whole Foods or Trader Joe’s, if possible. Less junk in it from them.

  3. Love this idea! We need more nutritious make ahead breakfasts in our house. Grab and run! You don’t want to meet me at 10:30 when I haven’t had anything to eat.

  4. I will definitely be making these. I’ve been doing freezer breakfast burritos and breakfast sandwiches for Brian but that’s getting kind of old, and these look great.

    1. Let me know how you like them Sarah! And let me know what veggies/spices you add. You really could just do anything with these.

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