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Breakfast and Egg cups
5 from 3 votes

Muffin Egg Cups (Breakfast Meal Prep)

This Sausage and Egg Cups Recipe is a fun and easy breakfast idea made with fresh spinach, bell pepper, onion, and sausage. Loved by kids and grown-ups, pair these egg cups with your favorite hash browns and fresh fruit for a fast and delicious breakfast meal prep idea.
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Servings: 12 muffin cups
Calories: 113kcal


For the Egg Cups

  • 1 tablespoon butter
  • ½ yellow onion - diced
  • 1 red bell pepper - seeded and diced
  • 5 ounces baby spinach - chopped
  • salt + pepper - to taste
  • ½ pound ground sweet Italian sausage
  • 4 large eggs
  • 6 egg whites

For the Meal Prep Trays

  • Hash Browns or Tater Tots - Homemade or Store-Bought
  • Fresh fruit - Berries, chopped Pineapple, watermelon


  • Preheat oven to 350 degrees F. Spray a standard 12-hole muffin tin with cooking spray. Set aside.
  • Add butter to a large non-stick skillet over medium heat. Once butter is melted and the skillet is hot, add the onion and bell pepper. Sauté for 4-5 minutes, stirring frequently. Add spinach and cook just until spinach has wilted. Season with salt and pepper and remove vegetables to a clean plate.
  • Return skillet to the heat. Add the ground sausage and cook for 4-6 minutes, breaking apart into small bite-size pieces with a large spoon or spatula, until the sausage is cooked through. Remove from heat and set aside to cool.
  • In a medium bowl whisk together the eggs with the egg whites. Stir the vegetables and sausage in with the egg and divide evenly between the 12-hole muffin tin.
  • Bake eggs for approximately 20 minutes, or until the tops are firm to the touch and eggs are cooked through.
  • Allow egg cups to cool slightly before serving.
  • Store leftovers in an air-tight container in the refrigerator for up to 4-5 days. To freeze, wrap each egg cup in plastic wrap and place in the freezer. to reheat, remove plastic wrap and microwave until warm.

For the Meal Prep Trays

  • Place the desired number of egg cups and your favorite hash browns or tater tots in meal prep trays. Add fruit to a small ziplock bag and store in the refrigerator for up to 3-4 days. Enjoy!


  1. To save time I purchased these frozen sweet potato tater tots. However, if you have more time, feel free to make your own :)
  2. To keep the fruit fresh, I recommend placing your fruit in a small plastic bag sealed shut until ready to serve.


Calories: 113kcal | Carbohydrates: 1g | Protein: 6g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 78mg | Sodium: 205mg | Potassium: 188mg | Fiber: 0g | Sugar: 0g | Vitamin A: 1540IU | Vitamin C: 16.7mg | Calcium: 27mg | Iron: 0.9mg
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