Oven-Baked Egg and Spinach Cups
ContinentalWeight ManagementDesi eggsEasy
Eggs baked with spinach in small cups — a light, portion-controlled dish with protein and greens, made with almost no oil.
Prep time10 min
Cook time20 min
Total time30 min
Servings2
Ingredients
- 2 eggs
- 1 cup spinach (palak), washed and chopped
- 2 tbsp grated cheese (optional)
- 1/2 tsp salt
- A pinch of black pepper
- 1 tsp oil for greasing
- A pinch of nutmeg (optional)
Method
- Heat the oven to 180°C and lightly grease two ramekins or muffin cups.
- Wilt the spinach in a dry pan for 2–3 minutes, then squeeze out the water and chop finely.
- Divide the spinach between the cups and crack an egg into each.
- Season with salt, pepper and nutmeg, and sprinkle cheese on top if using.
- Bake for 12–15 minutes until the whites are set and serve warm.
Nutrition — estimated per serving
Calories (estimate)210 kcal
Protein (estimate)13 g
Fat (estimate)12 g
Carbs (estimate)6 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Squeeze the spinach well so the cups do not turn watery. Food safety: bake until the egg whites are fully set. Allergens: contains egg and milk (cheese). Substitute: use methi or sarson leaves instead of spinach, or skip the cheese for a lighter cup. This is a light, balanced meal — it is not a weight-loss treatment. Nutrition values are estimates based on standard per-egg values.