With subtle sweetness and texture from butternut squash, a salty bite from sausage, and the goodness of spinach, these easy to prepare meal prep egg cups are about to become your new go-to make ahead breakfast!

If you’re not on the egg cup train yet, I am officially inviting you to get on board.

Basically a little mini frittata, egg cups are perfectly portioned, easy to make ahead, and just the thing when you need a quick, real food meal.

My take on egg cups includes tons of vibrant, colorful veggies and no milk or cheese (it’s just not necessary when you have so many flavors happing from the veggies!).

Egg cups are an essential part of my meal prep arsenal, and I’ve shared several variations here in the past, including Kale & Sweet Potato Egg Cups and Rainbow Veggie Egg Cups. 

I’m always playing around with new vacations, and this butternut-spinach-sausage combo may just be my new favorite. 

I love the subtle sweetness and texture of the butternut squash, the salty bite of the sausage, and the goodness of spinach in these. Add the smokey depth of roasted red onions and you have yourself a winner.

I used frozen spinach because it’s already steamed and ready to go. Be sure to squeeze as much water out as possible before adding it to the egg mixture for best results. You can also use fresh, if that’s what you have on hand, though you’ll want to cook if first to eliminate as much moisture as possible.

I hope these little egg cups make real food a little easier in your everyday. Now, let’s make some Make-Ahead Butternut, Spinach & Sausage Egg Cups!

RECIPE & KID-FRIENDLY ADAPTATIONS

1 | Use delicata or kabocha squash in place of butternut.

2 | Omit the sausage for a vegetarian version.

THIS RECIPE IS . . .

Gluten-Free, Dairy-Free, Nut-Free, Paleo and Whole30 Friendly

Image of Make-Ahead Butternut, Spinach & Sausage Egg Cups
5 stars (2 ratings)

Meal Prep Butternut, Spinach & Sausage Egg Cups

Servings: 12 egg cups
Packed with protein and veggies, these colorful Make-Ahead Butternut, Spinach & Sausage Egg Cups are easy to prepare and make a great grab-and-go breakfast or snack.
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Ingredients

  • 12 ounces precooked chicken apple sausage, chopped
  • ½ cup chopped red onion
  • 2 cups chopped butternut squash
  • 1 (8-oz) package frozen spinach, defrosted and squeezed very dry
  • 2 teaspoons olive oil
  • 1 teaspoon kosher salt, divided
  • 12 large eggs

Instructions 

  • Heat the oven to 375F.
  • Place the sausage, red onion, and butternut squash on a rimmed sheet pans (you may need to use two sheet pans to avoid over-crowding). Drizzle with olive oil, sprinkle with ½ teaspoon salt, and toss to combine.
  • Place the pans in the oven and roast for 15 minutes. Remove from the oven and stir the mixture gently. Return to the oven and roast an additional 10 minutes, or until everything is golden and cooked through.
  • Remove from the oven and allow to cool. Turn the heat down to 350F.
  • Whisk the eggs together with the cooled, roasted veggies and the spinach in a large bowl along with ½ teaspoon salt.
  • Pour the egg mixture into a 12-cup muffin tin (use silicone liners to avoid sticking), dividing the mixture evenly between the cups. The mixture should come near to the top of each cup.
  • Bake for 20-25 minutes, or until puffed and cooked through.
  • Remove from the oven and allow to cool. Serve warm, or refrigerate in a tightly sealed container for up to 4 days.
  • Alternatively place the cooled cups on a baking sheet in the freezer. Allow to freeze completely, then place in a zip top bag or tightly sealed container for up to a month.

Notes

Use delicata or kabocha squash in place of butternut.
Omit the sausage for a vegetarian version.
Author: Robyn Conley Downs

Nutrition Information:

Serving: 1 (2 egg cups), Calories: 139kcal, Carbohydrates: 5g, Protein: 10g, Fat: 9g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Cholesterol: 184mg, Sodium: 445mg, Potassium: 153mg, Fiber: 1g, Sugar: 1g, Vitamin A: 2828IU, Vitamin C: 6mg, Calcium: 38mg, Iron: 1mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

 

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