Low Sodium Baked Egg Cups Recipe

Servings: 10 egg cups

Estimated Sodium (Per Serving): 87mg

This low sodium baked egg cups recipe is a light, fluffy, and delicious breakfast loaded with fresh vegetables, eggs, and no-salt spices! Just mix the ingredients in a bowl, bake in muffin tins, and you have a great breakfast on-the-go.

These egg cups have spinach, tomatoes, and some low sodium ricotta cheese for a great flavor in each bite. See our step-by-step photos and directions below to make these today!

Want more low sodium breakfast recipes? Try our low sodium pancakes, low sodium fruit smoothie, and our favorite low sodium eggs benedict.

baked egg cups in muffin tins low sodium egg recipes for breakfast

Table of Contents

We were recently travelling and I saw some great-looking egg bites from Starbucks that I really wanted to recreate at home, with a fraction of the sodium! These baked egg cups are a great on the go option for breakfast, and they are SO good.

Start by beating eggs together with vegetables, a little low sodium ricotta cheese, and spices, and baked them into muffin tins. These egg cups come out of the oven light, fluffy, and SO good! They make the perfect breakfast, and are great for meal prepping.

Notes from Our Kitchen

These baked egg cups are super fluffy, delicious, and hearty.
A great higher protein low sodium breakfast option!
Add your favorite veggies into this versatile dish – see our suggestions below.
Wonderful for meal prepping or making ahead for guests.
Cooks of any skill level can successfully make this dish by following our step-by-step photos and directions below.

Ingredients You’ll Need

Be sure to visit the recipe card below to see the full ingredient amounts and directions!

The base of this recipe is regular eggs, which have anywhere between 60-75 mg sodium each, naturally, and depending on the size. Mine had 70mg each, so I am including that in the nutrition calculation below.

In the eggs, I add spinach and tomatoes. I used frozen spinach (squeeze dried) and fresh tomatoes, but you can opt for fresh tomatoes. I also add in ricotta cheese into the mix to add creaminess.

And the spices we add were black pepper, garlic powder, onion powder, paprika, and red pepper flakes for flavor. I also add some fresh basil which pairs really nice with the tomaotes.

Additions and Substitutions

You could try adding more vegetables in this – thinly sliced onions, bell peppers, corn, or roasted red peppers would all be great additions.

You could also try making these with just egg whites, instead of the whole egg.

Try mixing up the spices! You could use no-salt Italian seasoning, herbs de Provence, a low sodium taco seasoning, or add some cayenne pepper for more of a kick.

Step-By-Step Photos & Directions

cracked eggs in a bowl to make low sodium egg cups

Step 1: Crack the eggs in a large bowl, and discard the shells.

scrambled eggs with a fork no salt added only spices

Step 2: To the eggs, add the garlic powder, onion powder, paprika, and black pepper. Whisk well to combine and beat the eggs.

scrambled eggs with low sodium ricotta cheese, spinach, and eggs

Step 3: Squeeze any excess water from the frozen spinach – you want it to be dry when adding it to the eggs. To the beaten eggs, add the spinach, tomato, ricotta cheese, and fresh basil. Give it a light stir to break up the ricotta cheese and set aside.

a muffin tin with cooking spray for eggs

Step 4: Preheat the oven to 400 degrees Fahrenheit. Grease a muffin pan, or line it with cupcake/muffin liners.

scrambled egg and low sodium cheese mixture in muffin tins to make egg cups

Step 5: Pour the egg mixture evenly in the muffin cups – filling them 3/4 of the way full.

Step 6: Bake the egg cups for 20-24 minutes, or until the eggs have set. Remove from the oven, and enjoy.

Recipe FAQs

Can I use cupcake or muffin liners in the pans?

Yes, you can use muffin or cupcake liners for these egg cups. I would also lightly spray them with some non-stick spray before adding the eggs to prevent them from sticking to the liners.

How to store leftover baked egg cups

Store leftover baked egg cups in an airtight container (like a tupperware or a plastic bag) and refrigerate.

What’s the best way to reheat these eggs?

For reheating, the microwave, oven, or the air fryer would all be good options. I reheated mine in the airfryer (300 degrees for 6-8 minutes), which made them crisp on the outside but hot in the middle.

Expert Tips

When chopping the tomatoes, make them small and bite-sized – you could also add 1/4 cup of salsa or a low sodium bruschetta.
For spicier egg cups, you can add more chili flakes if desired. For more mild eggs, you can omit the chili flakes.
If making this recipe ahead of time, you can either bake the egg cups and refrigerate them, or you can scramble the eggs and veggies at night and cover/refrigerate, and bake the eggs the following morning.

low sodium baked eggs in muffin tins for egg cups or egg bites

More Easy Low Sodium Egg Recipes

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