Easy Baked Egg Cups with Olives and Sun Dried Tomatoes
If mornings feel like a race against the clock, these easy baked egg cups with olives and sun dried tomatoes might just become your new best friend. Each little cup is packed with bold Mediterranean flavours, real protein from whole eggs, and a satisfying richness that keeps hunger at bay for hours. No complicated techniques, no fancy equipment. Just a muffin tin, a handful of wholesome ingredients, and about 25 minutes from start to finish.
What makes this recipe genuinely healthier than most egg cup recipes out there is the balance of nutrients in every single serving. Whole eggs bring high-quality complete protein, plus fat-soluble vitamins like A, D and E. Kalamata olives add heart-healthy monounsaturated fats and a small but useful hit of fibre. Sun dried tomatoes are surprisingly rich in lycopene, an antioxidant linked to reduced inflammation, and they bring an intensely sweet, slightly tangy flavour that you simply cannot replicate with fresh tomatoes. Crumbled feta adds a creamy, salty punch without loading these cups with saturated fat, and baby spinach tucked into the base means you are getting an extra serving of greens before most people have even thought about breakfast. The result is a cup that clocks in at around 130 calories with over 10 grams of protein each, which is a genuinely impressive nutritional profile for something this quick to make.
Meal prep is where these egg cups truly shine. Bake a full batch of twelve on a Sunday afternoon and you have breakfast sorted for the entire working week. They store beautifully in the fridge and reheat in the microwave in under 45 seconds, so even the busiest mornings are covered. They are also naturally gluten-free and low in carbohydrates, making them a solid choice if you are keeping an eye on blood sugar or following a lower-carb approach to eating. Kids tend to love them too, especially if you let them choose a topping or two. The compact, handheld size makes them easy to eat on the go, and they travel well in a small container if you need breakfast away from home.
A few small tips will make a real difference to the final result. Always grease your muffin tin generously, or use silicone liners if you have them, because egg mixtures have a stubborn habit of sticking. Pat your sun dried tomatoes dry with kitchen paper before chopping them, especially if they come packed in oil, so you are not adding excess fat you do not need. Scatter the olives and tomatoes on top of the egg rather than mixing them all in, because this gives you a more even distribution and a prettier finish when they come out of the oven. Finally, let the cups cool in the tin for two or three minutes before trying to lift them out. They firm up beautifully as they cool and release much more cleanly with a little patience.
Ingredients
- 8 large free-range eggs
- 4 egg whites (adds protein without extra fat)
- 60 g feta cheese (crumbled, reduced-fat if preferred)
- 70 g kalamata olives (pitted and roughly chopped)
- 60 g sun dried tomatoes (packed in oil, drained and patted dry, roughly chopped)
- 60 g baby spinach (roughly chopped)
- 2 cloves garlic (finely grated)
- 1 tsp dried oregano
- 0.5 tsp smoked paprika
- 0.3 tsp black pepper (freshly ground)
- 0.3 tsp sea salt (or adjust to taste, feta adds saltiness)
- 1 tbsp extra virgin olive oil (for greasing the tin)
- 1 tbsp fresh flat-leaf parsley (chopped, to serve)
Instructions
- 1
Preheat your oven to 190 degrees Celsius (375 degrees Fahrenheit or gas mark 5). Use a pastry brush or paper towel to coat all 12 holes of a standard muffin tin generously with the olive oil, making sure you cover the sides as well as the base.
Silicone muffin moulds are a brilliant alternative here. They require less greasing and the cups pop out effortlessly.
- 2
Place the chopped baby spinach into a small bowl and pour over just enough boiling water to wilt it. Leave for 30 seconds, then drain through a sieve and press out as much liquid as possible with the back of a spoon. Set aside.
Removing excess moisture from the spinach is important. Too much water in the cups can make them soggy rather than fluffy.
- 3
Crack the 8 whole eggs into a large mixing bowl or measuring jug. Add the 4 egg whites, grated garlic, dried oregano, smoked paprika, black pepper and sea salt. Whisk everything together until the yolks and whites are fully combined and the mixture looks slightly frothy.
A measuring jug with a pour spout makes filling the muffin tin much neater and less messy.
- 4
Divide the wilted spinach evenly between the 12 muffin holes, pressing a small amount into the base of each one. Scatter about half the chopped sun dried tomatoes and half the chopped olives into the holes over the spinach.
- 5
Carefully pour the egg mixture into each muffin hole, filling each one to about three-quarters full. Leave a little space at the top as the eggs will puff up slightly in the oven.
Go slowly when pouring to avoid disturbing the spinach and toppings you have already placed in the tin.
- 6
Scatter the remaining sun dried tomatoes and olives evenly across the tops of all 12 cups. Finish by crumbling the feta cheese over each one, distributing it as evenly as you can.
Putting toppings on the surface means they become slightly golden and more flavourful in the oven rather than sinking to the bottom.
- 7
Slide the tin into the preheated oven and bake for 16 to 18 minutes. The cups are ready when the edges are set and lightly golden and the centres are just firm with no wobble when you gently shake the tin.
Do not overbake. Overcooked egg cups become rubbery. Pull them out when the centres look just set, they will continue cooking slightly from residual heat.
- 8
Remove the tin from the oven and leave the cups to cool in the tin for 3 minutes. Run a small palette knife or butter knife around the edge of each cup, then gently lift them out. Arrange on a plate, scatter with fresh parsley and serve warm.
Nutrition per serving
128kcal
Calories
10.5g
Protein
2.4g
Carbs
8.6g
Fat
0.7g
Fibre
1.2g
Sugar
290mg
Sodium
Pro Tips
- ✓
Pat your sun dried tomatoes very dry before adding them. Oil-packed tomatoes can release extra fat into the cups if not well drained.
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Grating the garlic rather than chopping it means the flavour disperses more evenly through every cup.
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For extra flavour, add a pinch of chilli flakes to the egg mixture before pouring.
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If your oven runs hot, check the cups at the 14-minute mark to avoid them becoming rubbery.
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Let the cups come to room temperature before storing them in the fridge. Sealing them while warm creates condensation that can make them watery.
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These egg cups taste great at room temperature too, so they are a solid option for packed lunches and on-the-go breakfasts.
Frequently Asked Questions
Variations
- •
Dairy-Free Version
Skip the feta and replace it with a tablespoon of nutritional yeast stirred into the egg mixture for a cheesy flavour without any dairy. The cups still taste rich and satisfying.
- •
Spicy Mediterranean Cups
Add half a teaspoon of dried chilli flakes and a small handful of diced roasted red pepper to the mixture for a kick of heat and extra colour.
- •
Turkey and Olive Egg Cups
Stir in 60g of finely diced cooked turkey breast or crumbled cooked turkey sausage for an extra protein boost that keeps you full even longer.
- •
Artichoke and Olive Cups
Swap the spinach for finely chopped marinated artichoke hearts, drained well. They pair beautifully with the olives and sun dried tomatoes for a more intensely savoury result.
Substitutions
- •Feta cheese → Goat's cheese (Soft goat's cheese crumbles just as easily and has a slightly tangier, creamier flavour that works really well with the olives.)
- •Kalamata olives → Green olives or black olives (Any pitted olive works here. Green olives are slightly sharper and more briny, while standard black olives are milder.)
- •Baby spinach → Kale or chard (Blanch kale or chard briefly in hot water and wring out well before using. The texture will be slightly more robust but the flavour is excellent.)
- •Sun dried tomatoes in oil → Dry-packed sun dried tomatoes (Rehydrate dry-packed tomatoes in warm water for 10 minutes first, then drain and chop. They tend to be lower in overall fat.)
- •Smoked paprika → Sweet paprika or cumin (Sweet paprika gives a milder result. Cumin adds a warmer, earthier note that still pairs well with the Mediterranean ingredients.)
🧊 Storage
Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave on medium power for 35 to 45 seconds. For freezer storage, freeze in a single layer first, then transfer to a sealed freezer bag for up to 2 months.
📅 Make Ahead
These egg cups are ideal for weekly meal prep. Bake the full batch on a Sunday, cool completely and refrigerate. Each morning simply grab two or three cups and reheat in the microwave for under a minute. They also pack well in a lunchbox at room temperature for up to 2 hours.
