Baked Egg and Toast Cups

Recipe posted in: Breakfasts, Flex Meals & Snacks, Customer Submitted, Main Courses
Egg muffins in a toast cup for breakfast

Check out this easy breakfast hack! Farm fresh eggs, veggies and cheddar cheese are nestled inside fiber-rich toast cups that are ready in snap. With a crispy, one-ingredient crust and an ooey gooey center, you’ll be craving these simple egg cups every day of the week. You’ll love that they’re simple to prepare and only require a handful of healthy staples. Plus, since they come together in a muffin tin, they’re perfect for grabbing and going on those busy days!

This delicious recipe was submitted to our Recipe Submission page by Nutrisystem member, Carrie. While these hearty and healthy Baked Egg and Toast Cups taste like a homemade quiche that took hours to prepare, they are actually way easier to make. No mixing or kneading pastry crust. No slicing or dicing. No mess! Each egg cup is perfectly portioned and packed with protein, fiber and fresh flavor. They even sneak in some non-starchy veggies!

To make these tasty egg muffin cups, get started by preheating your oven to 350 degrees. Spray a muffin pan with nonstick cooking spray and grab a loaf of whole wheat bread (try to find one with extra thin slices). Place a slice of bread into one of the muffin tin cups and press on it to form a crust. The bread should look like a mini bowl or cup, waiting for you to fill up with delicious ingredients. Repeat this process until you have a total of four bread cups. Pop them in the oven for three to five minutes to toast them a bit.

Now that you’ve got your toast cups ready to be filled, it’s time to make the filling! You’ll need four whole eggs, eight egg whites, two cups of chopped spinach, a half-cup of chopped bell pepper and a half-cup of shredded reduced fat cheddar cheese. Combine all of these ingredients in a large bowl, then pour the mixture equally among the four muffin cups. Bake your egg and toast cups for 20 minutes.

Each one of these healthy breakfast egg cups contains 181 calories. If you’re on the Nutrisystem weight loss plan, you can log it into your NuMi app journal as one SmartCarb, one PowerFuel and half of a Vegetable serving. While there isn’t enough veggies in this recipe to count as a full serving, you can easily add in more or double up the amount that you use.

These Baked Egg and Toast Cups are easy customize. Use your favorite bread, cheese and veggies to create a healthy breakfast that you love! Need some inspiration? We recommend trying it out with rye bread, mozzarella cheese, chopped tomatoes and fresh basil for Italian-inspired egg cups.

Pro Tip: Instead of making four large egg cups, feel free to divide the bread in half to make eight smaller egg cups.

Hungry for more healthy breakfast recipes? Check these out!:

If you’ve come up with your own healthy breakfast recipe, we want to try it! Submit your recipes on our Recipe Submission page for a chance to be featured right here on The Leaf Weight Loss Blog. Click here to learn more! >

Need more grab-n-go breakfasts? We’ve got you covered! Get started with a Nutrisystem plan today!

Servings: 4 (1 egg cup = 1 serving)

Calories per Serving: 181

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and ½ Vegetable


  • 4 whole eggs
  • 8 egg whites
  • 4 slices extra thin whole wheat bread
  • 2 cups chopped spinach
  • ½ cup bell pepper, chopped
  • ½ cup shredded reduced fat cheddar cheese


  1. Preheat oven to 350°F. Spray a muffin pan with nonstick cooking spray.
  2. Place a slice of bread into one of the muffin tin cups. Press to form a crust around the muffin tin cup. (Bread should look like a mini bowl.) Repeat with remaining bread until you have a total of 4 bread cups.
  3. Toast the bread cups in the oven for 3-5 minutes.
  4. In a large bowl, mix together the remaining ingredients. Pour the mixture equally among the 4 bread cups.
  5. Bake for 20 minutes.
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