Easy Eggs in a Cup

Spinach and egg yolks have lutein and zeaxanthin, which are essential for eye health. The fat in the yolks helps your body absorb the nutrients more easily.
  • Prep Time: Cook Time: Total Time:
  • Yield: 4


  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup finely diced onion
  • Pinch of crushed red pepper flakes
  • 1 clove garlic, pressed and left to sit for 10 minutes
  • 4 cups tightly packed baby spinach
  • Sea salt
  • Pinch of freshly grated nutmeg
  • 1/4 cup grated Parmesan
  • 4 large eggs
  • Pinch of freshly ground black pepper


  1. Preheat oven to 375°F. In a large skillet, warm oil over medium heat. Add onion and red pepper flakes and sauté until onion is translucent, about 3 minutes. Stir in garlic; sauté for 30 seconds. Stir in spinach and a pinch of salt; cook until spinach is wilted and tender, about 30 seconds. Remove skillet from heat and stir in nutmeg.

  2. Lightly grease 4 small ramekins. For each ramekin, spoon in one-fourth of spinach mixture, then sprinkle on 1 Tbsp. cheese. Gently crack 1 egg on top of cheese, then sprinkle with black pepper and a pinch of salt.

  3. Bake until very little liquid remains, 12 to 14 minutes. Let cool for 3 minutes, then run a knife around inside edge of each ramekin to loosen egg. With knife or a spatula, carefully transfer to 4 plates and serve.


Nutrition Information

  • Calories per serving: 152
  • Fat per serving: 10g
  • Saturated fat per serving: 3g
  • Cholesterol per serving: 190mg
  • Fiber per serving: 2g
  • Protein per serving: 10g
  • Carbohydrates per serving: 7g
  • Sodium per serving: 507mg
  • Iron per serving: 2mg
  • Calcium per serving: 120mg