Veggie-Loaded Breakfast Frittata Cups
Low carb • Sugar-free egg cups, spinach and mushroom in the crumb — 25 minutes, six cups
These are veggie-loaded breakfast frittata cups, not muffin-tin flour cakes. Eggs, spinach, mushroom, pepper, and feta bake into gold-edged cups, like the stacked pair in the photo. Twenty-five minutes. No crust, no sugar.
Six cups. Squeeze the spinach dry or the cups weep. Do not overbake or the edges toughen.
Why you’ll love these cups
- 8g protein per cup — breakfast that is not empty
- 2g net carbs — eggs and veg, not a flour muffin
- About 25 minutes, one tin
- Gold edges, veg in the cut, like the photo
- No boxed mix, no sugar
- They pack for weekday mornings
Health notes
- Protein: Egg plus feta.
- Lower carb than breakfast muffins: No crust. Not keto-zero. 2g net is the pepper and onion.
- Six cups: Macros are per cup, not the tin.
- Potato, bread, or sweet mix-ins will jump the carbs. Stay with egg and veg.
Key element — dry the veg, fill 3/4, pull when the center just sets
Wet spinach floods the cup. Chop, squeeze, and pat the mushrooms dry. Whisk eggs just until combined — do not whip them foamy. Fill each well 3/4 full so they rise without spilling. Bake until the tops are set and the edges are gold, like the stacked cups in the photo. A wet center means they need 2 more minutes.
Ingredients
Cups (6)
- 6 large eggs
- 1 cup chopped spinach, squeezed dry
- 1/2 cup diced mushrooms
- 1/3 cup diced orange or red bell pepper
- 1/3 cup crumbled feta
- 2 Tbsp unsweetened almond milk or cream
- 1 clove garlic, minced
- 1/4 tsp salt
- 1/4 tsp black pepper
- Oil or spray, for a 6-cup muffin tin
Swaps
- Cottage cheese: Use 1/3 cup small-curd instead of feta.
- Kale: Chop fine and squeeze dry. Same measure as spinach.
- No feta: Skip it. Protein drops a little. The cups still set.
- Potato or flour crust: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 375 F (190 C). Oil a 6-cup muffin tin well so the cups release. |
| 2 | Dry. Squeeze spinach dry. Pat mushrooms dry. Wet veg makes a soggy cup. |
| 3 | Whisk. Beat eggs, almond milk, garlic, salt, and pepper just until combined. Stir in spinach, mushrooms, pepper, and most of the feta. |
| 4 | Fill. Spoon into 6 wells, about 3/4 full. Dot the remaining feta on top, like the cut cup in the photo. |
| 5 | Bake. Bake 15 to 18 minutes until the tops are set and the edges are gold. Cool 3 minutes, then loosen. One cup is one serving. |
Pro tips
- Squeeze the spinach. Water is why cups collapse.
- Oil every well. These stick if you skip it.
- Fill only 3/4. They puff, then settle.
- Do not overbake. Dry rims mean they sat too long.
- No flour crust. That is how 2g net stays 2g net.
Nutrition
| Nutrient | Per cup (1 of 6) |
|---|---|
| Calories | 105 |
| Protein | 8g |
| Net carbohydrates | 2g |
| Total carbohydrates | 3g |
| Fiber | 1g |
| Total fat | 7g |
| Sodium | 220mg |
Estimates with eggs, spinach, mushrooms, pepper, and feta. Potato or a crust will raise carbs. These are lower-carb frittata cups, not zero-carb.
Variations
Bacon
Fold in 2 Tbsp cooked crumbled bacon. Same bake time.
Broccoli
Swap the spinach for 1 cup chopped steamed broccoli, patted dry.
Spicy
Add a pinch of chili flakes to the eggs.
Dairy-free
Skip the feta. Add an extra egg white if you want them taller.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | Serve while the edges are still gold |
| Refrigerator | Up to 4 days | Cover. Warm 20 seconds or 8 minutes at 325 F |
| Freezer | Up to 1 month | Wrap each. Thaw, then warm so they do not go rubbery |
FAQ
Test your knowledge
5 quick questions about these cups
1. Protein per cup?
2. Net carbs per cup?
3. How many cups in a batch?
4. Why squeeze the spinach first?
5. Why skip a crust?
