Simple Baked Egg Cups (Mini Crustless Frittatas)

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Simple Baked Egg Cups (Mini Crustless  Frittatas)

Table of Contents

 Description

These Simple Baked Egg Cups are fluffy, savory, and endlessly customizable. Baked in individual ramekins or a muffin tin, they’re perfect for quick breakfasts, meal prep, or a light brunch. Made with eggs, fresh vegetables, and a touch of seasoning, they’re protein-rich, low-carb, and far more satisfying than plain hard-boiled eggs.

Servings

2 servings (makes 2 egg cups)
Easily scalable

 Ingredients

  • 4 large eggs

  • 2 tablespoons milk or cream (optional, for fluffiness)

  • ¼ cup cherry tomatoes, halved

  • 2 tablespoons chopped spinach or herbs (parsley, basil, or chives)

  • 2 tablespoons grated cheese (cheddar, feta, or mozzarella – optional)

  • Salt, to taste

  • Black pepper, to taste

  • Olive oil or butter (for greasing ramekins)

 Instructions

  1. Preheat oven to 375°F (190°C).

  2. Lightly grease two ramekins or muffin cups with oil or butter.

  3. In a bowl, whisk eggs with milk, salt, and pepper.

  4. Divide tomatoes, spinach, and cheese evenly between the ramekins.

  5. Pour egg mixture over the fillings.

  6. Place ramekins on a baking tray and bake for 18–22 minutes, until set in the center.

  7. Let cool for 2 minutes, then serve warm.

 Notes & Tips

  • Meal prep: Store in the fridge up to 4 days. Reheat gently.

  • Dairy-free: Skip cheese and milk—still delicious.

  • Extra protein: Add cooked bacon, sausage, or smoked salmon.

  • Vegetables: Mushrooms, bell peppers, onions, or zucchini work well.

  • Doneness test: A knife inserted in the center should come out clean.

Nutritional Information (per serving, approx.)

  • Calories: 180–220 kcal

  • Protein: 14–16 g

  • Fat: 12–15 g

  • Carbohydrates: 3–5 g

  • Fiber: 1 g

  • Sugar: 2 g

(Values vary based on cheese and add-ins)

 Health Benefits

  • High in protein – keeps you full longer

  • Low carb & keto-friendly

  • Rich in vitamins (A, D, B12 from eggs; antioxidants from veggies)

  • Better blood sugar control than carb-heavy breakfasts

  • Supports muscle and brain health

See also  Mediterranean Roasted Potato Veggie Bowl with Hummus-Stuffed Avocado

Q & A

Q: Can I make these without an oven?
A: Yes—cook gently in a covered skillet on low heat or use an air fryer at 350°F (175°C) for 8–10 minutes.

Q: Can I freeze egg cups?
A: Yes. Let cool completely, wrap tightly, and freeze up to 2 months.

Q: Why did mine deflate?
A: Eggs naturally puff while baking and settle slightly—this is normal.

Q: Are these good for weight loss?
A: Absolutely. They’re filling, low-calorie, and high in protein.

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