Omelet Cups

By Rachel Stuck, RDN

Omelet cups are an easy grab and go breakfast and can even sub in as a snack or post workout refuel. Each cup contains about 7 grams of protein and minimal carbohydrates making it a nutritious addition to any part of your day whether you are and athlete or a professional dog walker.  

Nutrition Information

Servings: 12 omelet cups
Serving Size: 1 omelet cup
Calories: 70 g
Protein: 6 g
Fat: 5 g
Carbs: 2 g


  • Nonstick cooking spray
  • 12 eggs
  • ¼ teaspoon salt
  • ⅛- ¼ teaspoon pepper, depending on preference
  • 1 teaspoon of mixed dried herbs, like Italian seasoning
  • 1 cup spinach, finely chopped
  • ½ cup onion, finely chopped
  • ½ cup bell pepper, finely chopped
  • Optional additions: vegetables and/or low sodium and low fat breakfast meats


Preheat the oven to 350 degrees fahrenheit. Spray muffin tins with cooking spray. 

In a medium sized bowl whisk together eggs, salt, pepper and dried herbs until egg whites are well combined with egg yolks, this will ensure omelet cups cook evenly. Set egg mixture aside. 

Evenly divide the spinach, onions and peppers into muffin tins. Then evenly pour egg mixture into each muffin tin. 

Bake for 20-25 minutes or until set. Remove from oven and serve warm or let omelet cups completely cool before storing them in the fridge or freezer. 

To reheat cook in the microwave for 30 seconds out of the fridge or 1 minute out of the freezer.