Chicken and Spinach Egg Cups
These chicken and spinach egg cups are my go-to for busy mornings, light lunches, and when I need something portable that still feels like a proper meal. They knit together cooked chicken, wilted greens, and tangy feta inside a tender egg custard — sturdy enough to hold, soft enough to eat warm or cold. I make a batch on Sunday and reach for them all week.
The recipe is straightforward and forgiving: sauté the vegetables, fold in chopped cooked chicken and sun-dried tomatoes, spoon the mix into a muffin tin, pour over a mixture of whole eggs and egg whites, top with feta, and bake. They come out set, lightly golden, and easy to pop out of the tin with a quick knife run-around.
Below you’ll find the exact ingredients and the method I follow every time, plus tips for assembly, storage, and holiday-friendly swaps. If you want breakfast for a crowd or a portable protein option for lunches, these are worth the 30 minutes in the oven.
What You’ll Need
Before you start, clear a workspace and have everything close at hand. Cooking goes faster when your ingredients and tools are within reach. The ingredient list below is the exact set used in the recipe; I add notes to explain roles and small shortcuts that save time.
Ingredients
- 1Tbsp avocado oil — for sautéing the vegetables; neutral and heat-stable.
- 1cup yellow onion finely chopped — adds sweetness and depth when softened.
- 1cup red bell pepper finely chopped — gives color, crunch, and mild sweetness.
- 2cups baby spinach — wilts down quickly and packs the cups with greens.
- 6ounces cooked chicken breast chopped* — the primary protein; use shredded or diced cooked chicken.
- ½cup sun-dried tomatoes — concentrated tomato flavor and a slight chew; oil-packed or rehydrated both work.
- 5large eggs — provide structure and richness to the custard.
- ¾cup egg whites about 6 egg whites — lightens the custard and stretches the eggs.
- ½cup feta cheese — crumbles over the tops for tang and salt; melts slightly but keeps texture.
The Method for Chicken and Spinach Egg Cups
Sauté, assemble, and bake
- Preheat the oven to 350°F.
- Heat 1 Tbsp avocado oil in a large skillet over medium-high heat until shimmering.
- Add 1 cup finely chopped yellow onion and sauté 2–3 minutes, until the onion begins to soften.
- Add 1 cup finely chopped red bell pepper and 2 cups baby spinach; cook, stirring, until the spinach has wilted (about 1–2 minutes).
- Stir in 6 ounces chopped cooked chicken breast and 1/2 cup sun-dried tomatoes; cook 30–60 seconds to heat through. Remove the skillet from the heat.
- Spray a 12-cup muffin tin with cooking spray or grease the cups.
- Divide the chicken and vegetable mixture evenly among the 12 muffin cups.
- In a bowl or large measuring cup, whisk together 5 large eggs and 3/4 cup egg whites until combined. Add salt, pepper, or dried herbs if desired.
- Pour the beaten eggs over the filling in each muffin cup, filling most of the way up but leaving a small gap at the top.
- Sprinkle 1/2 cup feta cheese evenly over the tops of the cups.
- Bake on the center oven rack for 20–25 minutes, until the egg cups are set and lightly golden (or until an instant-read thermometer inserted into the center reads 160°F).
- Remove the muffin tin from the oven and let sit 5 minutes. Run a knife around the edges of each cup, then carefully lift the egg cups from the tin and let cool slightly before serving.
Why You’ll Love This Recipe
These egg cups are efficient: they combine protein, vegetables, and a little cheese into single-serving portions that reheats cleanly. They’re low-effort to assemble and tidy to eat — no forks required if you’re grabbing one on the go. The flavor is balanced: sweet onion and red pepper, savory chicken, bright bites from sun-dried tomatoes, and salty, creamy feta.
They also hold up well in the fridge, which is why I often batch-make them. They reheat in the microwave for 30–60 seconds, or I eat them cold alongside a piece of fruit. For families with picky eaters, you can hide extra vegetables in the mix without changing the texture or structure.
International Equivalents
Cooking terms and measures vary by country, so here are quick equivalents to make this recipe accessible:
- Temperature: 350°F ≈ 175°C (conventional oven).
- Volumes: 1 cup ≈ 240 ml, 1/2 cup ≈ 120 ml, 3/4 cup ≈ 180 ml.
- Weights: 6 ounces cooked chicken breast ≈ 170 grams.
If your local egg cartons label counts differently, remember the recipe needs a total of 5 whole eggs plus roughly 6 egg whites (¾ cup) — that’s about 11 large-egg whites total if you were to separate all eggs, but using packaged egg whites simplifies that step.
Tools & Equipment Needed
- Muffin tin (12-cup) — to shape the cups and ensure even baking.
- Large skillet — to sauté onion, pepper, and wilt the spinach.
- Mixing bowl or large measuring cup — for whisking eggs and egg whites.
- Whisk or fork — to combine the egg mixture thoroughly.
- Spatula or spoon — to transfer the chicken-vegetable mixture into the muffin cups.
- Instant-read thermometer (optional) — useful to confirm centers reach 160°F.
Don’t Do This
Don’t overfill the muffin cups. The egg will rise slightly while baking and you want a small gap at the top to avoid spillover and uneven browning. Follow step 9 and leave that little space.
Don’t skip wilting the spinach. Adding raw spinach directly to the cups adds too much moisture and can make the centers watery. Cook it just until it wilts — 1–2 minutes is enough.
Don’t use cold eggs straight from the fridge if you can avoid it. Let them sit a few minutes at room temperature so the mixture blends smoothly and cooks evenly. This is especially helpful if you’re mixing whole eggs with egg whites.
Holiday-Friendly Variations
These egg cups are an excellent base for holiday brunch spreads because they can be dressed up or scaled up easily.
- Make-ahead brunch: Bake the egg cups the night before, cool completely, and reheat in a low oven (300°F/150°C) for 10–12 minutes on the day to revive a freshly baked texture.
- Make them festive: Scatter a few small roasted cherry tomato halves or a sprinkle of chopped fresh herbs on top right after baking for color and brightness.
- Double the batch: Use multiple muffin tins and stagger their time in the oven. Keep finished cups on a baking sheet in a warm oven (low temp) until serving to keep them uniform.
Chef’s Notes
Use cooked chicken you already have on hand — roasted, poached, or leftover grilled chicken all work. The chicken is just a carrier for flavor here; the sun-dried tomatoes and feta give the bite its brightness and tang.
If your sun-dried tomatoes are oil-packed, give them a quick chop and pat off excess oil if you want to control added fat. If they’re dry-packed, soak them briefly in hot water to soften before chopping. Both forms appear in the ingredient list and are fine to use.
For a slightly lighter version, reduce the feta to 1/3 cup, but I find the 1/2 cup gives a satisfying top that browns lightly and contrasts with the egg custard.
Keep It Fresh: Storage Guide
Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. To freeze, arrange them on a baking sheet until solid, then transfer to a freezer-safe bag or container for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: Microwave on medium power for 30–60 seconds from refrigerated; more time may be needed for frozen or if you’re heating multiple at once. To restore a slight crisp on the top, reheat in a toaster oven or conventional oven at 325°F for 8–10 minutes.
Chicken and Spinach Egg Cups Q&A
Common questions
Q: Can I make these dairy-free?
A: Yes. Omit the feta and replace it with a dairy-free cheese or a sprinkle of nutritional yeast after baking. Keep in mind the flavor profile will change without the salty tang of feta.
Q: What if I don’t have egg whites separated?
A: Packaged liquid egg whites work perfectly and are listed in the ingredient list equivalency. If you prefer, use 11 large egg whites instead of 5 whole eggs plus 3/4 cup egg whites — the recipe structure will shift slightly, but it remains similar in texture.
Q: How do I prevent the bottoms from sticking?
A: Grease the muffin tin well or use cooking spray as directed in step 6. If you often have sticking issues, line the cups with silicone liners or bake on a lightly greased metal tin rather than nonstick pans that have lost their coating.
Q: Can I substitute other proteins?
A: Yes. While the ingredients list names cooked chicken breast, you can use other cooked, chopped protein if you wish. If swapping, make sure the protein is already cooked and drained of excess moisture so the egg custard sets properly.
That’s a Wrap
These Chicken and Spinach Egg Cups are the kind of recipe I come back to when I want straightforward food that performs all week. They strike the right balance between make-ahead convenience and fresh, bright flavors. Follow the method exactly for reliable results, and then adapt the extras — herbs, toppings, or how you serve them — to suit your week.
Make a double batch next time. Put one tin in the fridge for quick breakfasts and pop the other in the freezer for a future grab-and-go meal. They reheat well, travel well, and make feeding a busy household feel manageable.
Chicken and Spinach Egg Cups
Ingredients
Equipment
Method
- Preheat the oven to 350°F.
- Heat 1 Tbsp avocado oil in a large skillet over medium-high heat until shimmering.
- Add 1 cup finely chopped yellow onion and sauté 2–3 minutes, until the onion begins to soften.
- Add 1 cup finely chopped red bell pepper and 2 cups baby spinach; cook, stirring, until the spinach has wilted (about 1–2 minutes).
- Stir in 6 ounces chopped cooked chicken breast and 1/2 cup sun-dried tomatoes; cook 30–60 seconds to heat through. Remove the skillet from the heat.
- Spray a 12-cup muffin tin with cooking spray or grease the cups.
- Divide the chicken and vegetable mixture evenly among the 12 muffin cups.
- In a bowl or large measuring cup, whisk together 5 large eggs and 3/4 cup egg whites until combined. Add salt, pepper, or dried herbs if desired.
- Pour the beaten eggs over the filling in each muffin cup, filling most of the way up but leaving a small gap at the top.
- Sprinkle 1/2 cup feta cheese evenly over the tops of the cups.
- Bake on the center oven rack for 20–25 minutes, until the egg cups are set and lightly golden (or until an instant-read thermometer inserted into the center reads 160°F).
- Remove the muffin tin from the oven and let sit 5 minutes. Run a knife around the edges of each cup, then carefully lift the egg cups from the tin and let cool slightly before serving.
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.
