• Tangible Wellness

Make-Ahead Egg Cups

Updated: Apr 12, 2021



I love these little egg cups. They are so easy, nutritious and delicious. The best part to me is how totally customizable they are! Not a fan of spinach? No problem, use bell peppers instead. Don’t have any fancy feta or goat cheese at home? Use some shredded cheese or none at all! Whatever you have will work with these. I make them all the time for the whole family, but especially for my kiddos. There’s something fun about eating food made in a muffin tin am I right?


The ones I whipped up here had some chopped fresh spinach and some leftover roasted butternut squash that my baby had been snacking on. As the kids say, “easy peasy lemon squeezy”. So take ten minutes to make a batch and then sit back and enjoy a beautiful and well-balanced breakfast that makes you feel like a winner.


Dietitian ProTips:

  • Use any type of milk you like. For toddlers struggling with weight gain, use whole milk to increase the calorie content.

  • Use a bag of frozen pre-cut vegetables to make this even quicker. I used frozen butternut squash in the picture above.

  • Be creative! You’ll thank yourself for the variety every morning :)


Nutrition Facts Per Egg Cup:

Calories 71kcal, Total Fat 4.4g, Cholesterol 156mg, Sodium 260mg, Carbohydrate 2.4g, Fiber 0.4g, Sugars 1.1g, Protein 5.8g, Vitamin D 15 mcg, Calcium 44mg, Iron 1mg, Potassium 124mg.


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