Cheesy Baked Cabbage Egg Cups
These Cheesy Baked Cabbage Egg Cups are a wholesome, protein-packed breakfast or snack made with tender cabbage, fluffy eggs, melted cheese, and savory seasonings. They’re perfect for meal prep, naturally low in carbohydrates, and easy to customize.
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: 40–45 minutes
Servings: 12 egg cups
Ingredients
Main Ingredients
2 cups green cabbage, finely shredded
8 large eggs
½ cup whole milk
1 cup shredded cheddar cheese
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
½ cup onion, finely diced
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon Italian seasoning
½ teaspoon paprika
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
Optional Add-Ins
½ cup cooked turkey bacon, chopped
½ cup cooked chicken sausage, diced
¼ cup chopped spinach
¼ cup diced bell peppers
2 tablespoons chopped fresh parsley
1 tablespoon chopped chives
Red pepper flakes for heat
For Garnish
Fresh parsley
Chopped chives
Extra Parmesan cheese
Hot sauce (optional)
Instructions
Step 1: Preheat the Oven
Preheat oven to 375°F (190°C).
Grease a 12-cup muffin tin with nonstick cooking spray or butter.
Step 2: Cook the Cabbage
Heat olive oil in a large skillet over medium heat.
Add diced onion and cook for 3–4 minutes until softened.
Stir in garlic and cook for 30 seconds.
Add shredded cabbage and cook for 5–6 minutes until softened.
Remove from heat and allow to cool slightly.
Step 3: Prepare the Egg Mixture
In a large bowl, whisk together:
Eggs
Milk
Italian seasoning
Paprika
Onion powder
Garlic powder
Salt
Black pepper
Whisk until smooth.
Step 4: Add Cheese and Vegetables
Stir into the egg mixture:
Cooked cabbage mixture
Cheddar cheese
Mozzarella cheese
Parmesan cheese
Add any optional ingredients if using.
Mix until evenly combined.
Step 5: Fill the Muffin Tin
Divide the mixture evenly among the 12 muffin cups.
Fill each cup about ¾ full.
Step 6: Bake
Bake for 25–30 minutes, or until:
The egg cups are puffed.
The tops are lightly golden.
A toothpick inserted into the center comes out clean.
Step 7: Cool and Serve
Allow the egg cups to cool for 5 minutes.
Carefully remove them from the muffin tin.
Garnish with parsley, chives, or extra Parmesan.
Serve warm.
Tips for Success
Cook the cabbage first to remove excess moisture and improve texture.
Finely shred the cabbage for even cooking.
Use freshly grated cheese for the best melt and flavor.
Don’t overfill the muffin cups, as the eggs will rise while baking.
Let the egg cups cool slightly before removing them to prevent breaking.
Variations
Add sautéed mushrooms.
Mix in broccoli florets.
Use pepper jack cheese for a spicy version.
Replace cheddar with Swiss or Gouda.
Add diced jalapeños for extra heat.
Make them vegetarian by omitting any meat add-ins.
Storage
Refrigerator
Store in an airtight container for up to 4 days.
Freezer
Freeze individually wrapped egg cups for up to 2 months.
Reheating
Microwave
Heat for 30–45 seconds per egg cup.
Oven
Bake at 325°F (165°C) for 8–10 minutes.
Air Fryer
Reheat at 325°F (165°C) for 3–4 minutes.
Nut Information 🌰
This recipe contains NO peanuts or tree nuts as ingredients.
However, always check labels on:
Cheddar cheese
Mozzarella cheese
Parmesan cheese
Milk
Seasoning blends
Turkey bacon or chicken sausage (if using)
Some brands may be manufactured in facilities that also process:
Almonds
Walnuts
Pecans
Cashews
Pistachios
Hazelnuts
Macadamia nuts
Brazil nuts
Peanuts (a legume and common allergen)
For individuals with severe nut allergies:
Choose products clearly labeled nut-free whenever possible.
Read ingredient labels carefully.
Prevent cross-contact by using clean utensils, cookware, and preparation surfaces.
Approximate Nutrition (Per Egg Cup)
Calories: 135
Protein: 9g
Carbohydrates: 3g
Fat: 9g
Saturated Fat: 4g
Fiber: 1g
Sugar: 2g
Sodium: 230mg
Cholesterol: 140mg
Frequently Asked Questions (Q&S)
Q: Can I use red cabbage instead of green cabbage?
A: Yes. Red cabbage works well, though it will give the egg cups a slightly different color and a slightly earthier flavor.
Q: Can I make these ahead of time?
A: Absolutely. They’re ideal for meal prep and can be refrigerated for up to 4 days or frozen for up to 2 months.
Q: Are these gluten-free?
A: Yes. The recipe is naturally gluten-free. Always verify packaged ingredients if you have celiac disease or gluten sensitivity.
Q: Can I use egg whites instead of whole eggs?
A: Yes. Replace the 8 whole eggs with about 2 cups of liquid egg whites for a lower-fat version.
Q: Why are my egg cups watery?
A: Excess moisture from the cabbage can cause this. Be sure to cook the cabbage first and allow it to cool slightly before mixing it with the eggs.
Q: Can I make these dairy-free?
A: Yes. Use your favorite dairy-free milk and shredded plant-based cheeses that melt well.
Q: What other vegetables can I add?
A: Spinach, kale, mushrooms, broccoli, zucchini (well-drained), bell peppers, or green onions are all great choices.
Q: Can I bake this mixture in a casserole dish instead?
A: Yes. Pour the mixture into a greased 9×9-inch baking dish and bake for 35–40 minutes, or until the center is fully set.
Q: What can I serve with Cheesy Baked Cabbage Egg Cups?
A: They pair well with avocado slices, fresh fruit, a mixed green salad, roasted potatoes, whole-grain toast, or Greek yogurt.
Q: Can I make them low-carb or keto-friendly?
A: Yes. This recipe is already low in carbohydrates and fits well into many low-carb and keto eating plans. Be sure to use full-fat cheese and avoid high-carb add-ins.
