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Baked Veggie Egg Cups
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5 from 2 votes

Baked Veggie Egg Cups

These Baked Veggie Eggs Cups are the perfect way to get some protein in for breakfast! So tasty and make-ahead friendly. 
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American
Servings: 18 Egg Cups
Calories: 76kcal
Author: Karen


  • 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