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5 from 1 vote

Veggie-Loaded Egg Cups

These Healthy Veggie-Loaded Egg Cups are the perfect make-ahead breakfast for busy families. Whip them up one day, refrigerate or freeze them, and then heat them up and they are good to go!
Course: Breakfast
Cuisine: American
Keyword: breakfast vegetables, healthy breakfast recipes, paleo breakfast, whole30 breakfast, whole30 recipes
Servings: 12 cups
Calories: 75kcal


  • Muffin tin


  • 1 tbsp  coconut oil
  • 1 cup shredded sweet potato (about 1/2 a large potato)
  • 1/4 tsp garlic powder
  • 1/4 tsp sea salt
  • 1 yellow bell pepper, deseeded and diced
  • 1 cup shredded zucchini (about one small one)
  • 1 cup chopped spinach, loosely packed
  • 10 eggs beaten


  • Preheat oven to 350 and line a 12 hole muffin tin with silicone muffin tin liners (these work best with egg cups as they prevent sticking).
  • Heat oil over medium heat in a large skillet until it is hot and add shredded sweet potatoes . Cook sweet potato 5 minutes.
  • Add bell pepper and zucchini to the skillet. Season with salt and garlic powder and cook for 5 more minutes.
  • Add spinach, stir and cook until it wilts (about 2-3 minutes).
  • Remove vegetables from heat and transfer to a bowl lined with paper towels. Using a wooden spoon, push veggies against the sides of the bowl and squeeze out excess water. Once you have removed as much water as you can from the veggies, set them aside to cool a bit (just 5ish minutes should be fine).
  • Once veggies have slightly cooled, combine them with the beaten eggs in a medium bowl, stirring a bit to combine. 
  • Portion egg and veggie mixture evenly between the 12 mined muffin tin holes. 
  • Bake for 18-20 minutes or until the eggs have set and are slightly golden brown.
  • Enjoy warm or let cool before storing in and air-tight container in fridge for up to 4 days or in freezer for 1-2 months.


Calories: 75kcal | Carbohydrates: 3g | Protein: 5g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 136mg | Sodium: 110mg | Potassium: 134mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2099IU | Vitamin C: 6mg | Calcium: 28mg | Iron: 1mg