Up to the BEat Fitness

Super Simple Savoury Egg Cups


Ok let’s face it, if there is any meal that we neglect with our busy schedules the most it’s breakfast. We’ve found ourselves guilty of this before so we thought we would share a recipe that we are loving here at Up to the BEat HQ that is super simple to prep on a Sunday and take with you on the go. If you’re someone who loves a savoury breakfast then this is a delicious option packed with protein, vitamins, minerals, fibre and healthy fats. You can’t go wrong!

Makes: 12 muffins

Time: 20 mins

Calories per serving: approx. 50 per muffin



- 1 tsp of Italian seasoning 
- Salt and Pepper to taste


- 4 eggs 
- ¾ eggs whites


- ½ cup sun dried tomatoes 
- 2 cups spinach


- ¼ cup feta cheese 
- Cooking spray


  1. Preheat oven to 190 degrees Celsius (375F). Coat a 12 cup muffin pan with cooking spray
  2. In a bowl, mix together eggs, egg whites, spinach, Italian seasoning and salt and pepper*
  3. Pour egg mixture into prepared muffin tray filling to about ¾ of the way
  4. Sprinkle sun-dried tomatoes and feta cheese over egg mixture
  5. Bake for 15-18 minutes
  6. Leave to cool for 5 minutes before removing from the pan

*If you’d like some additional protein you can always add in some freshly chopped ham or even some grated zucchini for extra green goodness at this step. If you’re adding half a cup of either ingredient this won’t drastically change calories - at most 5 extra per muffin.


Credit recipe & Image: https://www.happygoluckyblog.com/spinach-feta-and-sun-dried-tomato-egg-muffin-cups/

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