Pour eggs into a muffin tin for a simple low carb bake that feels way fancier than it is

Cool and release: Let the egg cups cool in the pan for 5–10 minutes; this helps them firm up and release more cleanly. Run a thin knife or offset spatula around the edges if needed, then gently lift them out.
Serve or store: Serve warm, or let them cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 20–30 seconds or in a low oven until warmed through. These also freeze well; thaw overnight in the fridge before reheating.
Variations & Tips
For a slightly richer version while still keeping carbs low, you can replace a portion of the egg whites (about 1/2 cup) with 2 whole eggs; the yolks add both flavor and a more custardy texture. If you’d like to lean further into the Greek inspiration, add a tablespoon of chopped fresh dill and a few finely chopped Kalamata olives. For extra protein and a bit of smokiness, fold in 1/3 cup of diced cooked turkey sausage or Canadian bacon. If you prefer a dairy-free option, omit the feta and Parmesan and add a tablespoon of nutritional yeast plus a pinch more salt to preserve that savory depth. You can also treat this recipe as a template: swap the spinach for finely chopped kale or Swiss chard (sautéed until tender), or use a mix of bell peppers and mushrooms for a different vegetable profile. Just remember that any vegetables with high water content should be cooked and drained first so the egg cups stay light and not watery. For meal prep, bake a double batch and label containers with the date; they’re at their best within four days, but can be frozen up to two months without much loss of texture.