Chicken and Spinach Egg Cups
Start your day off right with these delightful Chicken and Spinach Egg Cups. Packed with protein and vibrant veggies, these egg cups are not only nutritious but also incredibly easy to make. They are perfect for meal prep, ensuring you have a healthy breakfast option ready to go throughout the week. Whether you’re a busy professional, a parent on the go, or simply someone who loves delicious food, these egg cups will quickly become a staple in your kitchen.
What You’ll Love About This Recipe
- Easy to Make: With just a few steps, you can whip up a batch of these tasty egg cups.
- Full of Flavor: The combination of cooked chicken, fresh spinach, and tangy feta cheese creates a delicious flavor profile.
- Meal Prep Friendly: These egg cups can be made ahead of time and stored in the fridge for a quick breakfast or snack.
- Customizable: Feel free to swap in your favorite veggies or proteins to make this recipe your own.
The Essentials
- 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, chopped
- 5 large eggs
- ½ cup egg whites (about 6 egg whites)
- ½ cup feta cheese, crumbled
Toolbox for This Recipe
- Muffin tin: The perfect vessel for creating individual servings.
- Mixing bowl: For combining all the ingredients.
- Whisk: To blend the eggs and egg whites smoothly.
- Spatula: Handy for mixing and serving your egg cups.
- Measuring cups and spoons: Essential for accurately measuring your ingredients.
Chicken and Spinach Egg Cups: Step-by-Step Guide
Step 1: Preheat the Oven
Preheat your oven to 350°F (175°C). This will ensure your egg cups bake evenly.
Step 2: Sauté the Vegetables
In a skillet, heat the avocado oil over medium heat. Add the finely chopped yellow onion and red bell pepper. Sauté for about 5-7 minutes, or until the vegetables are soft and fragrant. Stir in the baby spinach and cook until wilted, about 1-2 minutes. Remove from heat and let cool slightly.
Step 3: Prepare the Egg Mixture
In a large mixing bowl, crack the 5 large eggs and add the egg whites. Whisk together until well combined. Season with salt and pepper to taste.
Step 4: Combine Ingredients
Add the sautéed vegetable mixture, chopped cooked chicken, sun-dried tomatoes, and crumbled feta cheese to the egg mixture. Gently fold everything together until evenly combined.
Step 5: Fill the Muffin Tin
Spray a muffin tin with cooking spray or lightly grease with avocado oil. Pour the egg mixture into each muffin cup, filling them about ¾ of the way full.
Step 6: Bake
Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg cups are set and lightly golden on top. A toothpick inserted in the center should come out clean.
Step 7: Cool and Serve
Once baked, remove the muffin tin from the oven and let it cool for a few minutes. Carefully run a spatula around the edges of each cup to release them from the tin. Serve warm or allow to cool completely before storing.
Dietary Swaps & Alternatives
- Vegetarian Option: Substitute the chicken with cooked quinoa or black beans for a hearty vegetarian option.
- Cheese Alternatives: Use dairy-free cheese if you prefer a dairy-free version.
- Egg Substitute: For a vegan option, replace eggs with a mixture of silken tofu and nutritional yeast.
- Other Veggies: Feel free to add in other vegetables such as zucchini, mushrooms, or broccoli for added nutrition.
Frequent Missteps to Avoid
When making Chicken and Spinach Egg Cups, here are a few common pitfalls to avoid:
- Overfilling the muffin cups: Leave enough space for the egg mixture to rise while baking.
- Not greasing the muffin tin: This could lead to a messy and frustrating cleanup.
- Skipping the sautéing step: Sautéing the vegetables enhances their flavor and prevents excess moisture in the egg cups.
- Removing too soon from the oven: Ensure the egg cups are fully set before taking them out to avoid a soggy center.
Save It for Later
If you want to enjoy these Chicken and Spinach Egg Cups throughout the week, here are some tips:
- Store in an airtight container in the refrigerator for up to 5 days.
- Reheat in the microwave for about 30 seconds to 1 minute, or until heated through.
- These egg cups can also be frozen! Just place them in a freezer-safe container and thaw in the refrigerator overnight before reheating.
Your Questions, Answered
Can I make these Chicken and Spinach Egg Cups ahead of time?
Absolutely! These egg cups are perfect for meal prep. You can make them in advance and store them in the refrigerator for a quick breakfast option.
How do I store leftover egg cups?
Place the cooled egg cups in an airtight container in the refrigerator. They will last for up to 5 days. You can also freeze them for longer storage.
Can I customize the fillings in these egg cups?
Yes! Feel free to add your favorite vegetables, proteins, or cheeses to make these egg cups your own. They are very versatile!
What can I serve with Chicken and Spinach Egg Cups?
These egg cups are delicious on their own but can also be served with a side of fresh fruit, avocado slices, or a light salad for a complete meal.
Because You Liked This
- Easy Breakfast Burritos
- Savory Vegetable Quiche
- Mediterranean Chickpea Salad
- Spinach and Feta Stuffed Chicken Breast
Let’s Eat
Now that you have your Chicken and Spinach Egg Cups ready, it’s time to dig in! These flavorful egg cups are not only a delicious breakfast option but also a great choice for any time of day. Enjoy them fresh out of the oven or save some for later—either way, you’re in for a treat. Happy cooking!
Chicken and Spinach Egg Cups
Ingredients
Equipment
Method
- Preheat your oven to 350°F (175°C). This will ensure your egg cups bake evenly.
- In a skillet, heat the avocado oil over medium heat. Add the finely chopped yellow onion and red bell pepper. Sauté for about 5-7 minutes, or until the vegetables are soft and fragrant. Stir in the baby spinach and cook until wilted, about 1-2 minutes. Remove from heat and let cool slightly.
- In a large mixing bowl, crack the 5 large eggs and add the egg whites. Whisk together until well combined. Season with salt and pepper to taste.
- Add the sautéed vegetable mixture, chopped cooked chicken, sun-dried tomatoes, and crumbled feta cheese to the egg mixture. Gently fold everything together until evenly combined.
- Spray a muffin tin with cooking spray or lightly grease with avocado oil. Pour the egg mixture into each muffin cup, filling them about ¾ of the way full.
- Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg cups are set and lightly golden on top. A toothpick inserted in the center should come out clean.
- Once baked, remove the muffin tin from the oven and let it cool for a few minutes. Carefully run a spatula around the edges of each cup to release them from the tin. Serve warm or allow to cool completely before storing.
Notes
- These egg cups can be stored in an airtight container in the refrigerator for up to 5 days.
- Reheat in the microwave for about 30 seconds to 1 minute before serving.
- For freezing, place in a freezer-safe container and thaw in the refrigerator overnight before reheating.
