Italian Egg Cups with Peppers and Spinach

Italian Egg Cups with Peppers and Spinach

Because one can only eat so much breakfast sausage and turkey bacon. We’re shaking mornings up a bit with an with these Italian Egg Cups with Peppers and Spinach. Featuring turkey Italian sausage and Parmesan cheese, these egg cups are perfect for a quick meal anytime. 

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Italian Egg Cups with Peppers and Spinach

Italian Egg Cups with Peppers and Spinach

Savory egg cups with Italian sausage, peppers, spinach and Parmesan cheese for a quick meal anytime.

  • Total Time: 40 minutes
  • Yield: 12 egg cups 1x


  • 16 oz container egg whites
  • 2 links turkey Italian sausage, cooked and chopped
  • 1 yellow onion, diced
  • 12 spinach leaves
  • 1/2 cup chopped mixed bell peppers
  • 1/2 cup freshly grated parmesan cheese from a block, packed
  • 1 tbsp avocado oil
  • 1 tsp Homemade Italian Seasoning
  • 1/8 tsp each salt, ground black pepper, and garlic powder
  • Extra-virgin olive oil for muffin pan


  1. Preheat oven to 350 degrees F. Place a 12-cup silicone muffin pan on a baking sheet and coat cups with olive oil.
  2. Remove the pull tab on the egg white container and add Italian seasoning, salt, pepper, and garlic powder. Replace cap and shake well. Set aside. 
  3. Heat avocado oil in a medium sauté pan over medium-low heat and add onions. Cook until onions are translucent and caramelized then add chopped sausage and peppers to combine. Season with a pinch of salt and pepper then remove from heat and let mixture sit in hot pan so some of the moisture from the peppers evaporates. 
  4. Place a spinach leaf in the bottom of each muffin cup, then distribute the sausage mixture between the cups. Next, distribute the cheese among the cups on top of the sausage mixture.
  5. Shake egg mixture again and slowly pour to fill each muffin cup half way. Re-cap, shake again, and pour the remainder evenly among the cups (they should be almost entirely full).  
  6. Bake at 350 degrees F 20-25 minutes or until eggs are set. Remove from oven and cool 5-10 minutes before serving or completely before refrigerating/freezing.



Refrigerate in an airtight container 3-4 days or freeze up to 2 months. 

  • Author: Fresh. Out.
  • Prep Time: 15
  • Cook Time: 25
  • Category: Breakfast, to-go meals
  • Method: Baking

Keywords: egg cups, egg whites, Italian sausage, bell peppers, spinach, Parmesan cheese, keto, low-carb, low-fat, low-calorie, grain-free, gluten-free


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