Made with 5 simple ingredients these Rise and Shine Prosciutto Egg Cups are the best Whole30 breakfast option for easy meal prep the whole family can enjoy! 

Do you meal prep? Personally, I couldn’t function without it! Seriously, it’s the biggest lifesaver to stay on track during busy weeks…which are pretty much all the weeks around here. Plus, if you’re just getting started with a new diet or lifestyle such as Whole30, Paleo, or Keto, prepping your meals ahead of time can make the transition so much easier. 

I know when most people think about meal prep, their mind goes straight to lunch and dinner, but I challenge you to think about meal prepping for breakfast! It’s a game-changer for sure. No more running around like a chicken with your head cut off (or is that just me?), throwing some kind of frozen item in the microwave, grabbing a handful of cereal, or skipping breakfast all together!

Instead, these egg breakfast cups are loaded with protein and packed full of fresh vegetables and healthy fats to keep you fueled and feeling great all morning long. Even better, the kiddos love them, too! 

To make this recipe, start by preheating your oven to 350 degrees. Then, heat a skillet over medium heat. When it has warmed, spray it with a cooking spray. 

Next, wilt your spinach, add a pinch of salt, and a dash of lemon juice. Now, coat 6 muffin cups with cooking spray, and set them aside. 

Gently press your prosciutto pieces into each prepared muffin cup, and carefully ruffle the edges to prevent them from touching their neighboring cups. Now, break an egg into a measuring cup, and add it to the muffin tin. 

Using tongs, gently place the wilted spinach on one side of the yolk, and follow it with 2 tomato halves. Repeat these steps with each muffin cup, and top them all with a pinch of salt, freshly cracked pepper, and optional red pepper flakes. 

Finally, bake the egg cups for 18-20 minutes or until the whites are completely set and the yolks have thickened. Let the finished egg cups stand for 3-5 minutes before serving,

Then, remove the egg cups from the muffin tin, sprinkle them with lemon zest and additional salt and pepper, and enjoy

Whole30 Egg Cups Pin

Serving Suggestions for Rise and Shine Prosciutto Egg Cups

These Whole30 breakfast egg cups are a complete meal all on their own. They’re loaded with protein, healthy fats, vitamins, nutrients, and fiber to keep you full. However, if you want to bulk them up even more, I recommend serving them with add-ons like sliced avocado or grated cheese (if your diet allows) and some mixed berries on the side! However, you could use any fruit you prefer. If you’re feeling adventurous, you could add more red pepper flakes or a dash of hot sauce as well.

Also, feel free to experiment! While these egg cups are considered to be a whole30 breakfast option, they’re delicious any time of the day! Serve them over mixed greens. Or, deconstruct them, and add them to a wrap or bread for a little breakfast sandwich action that is both healthy and super filling. 

Meal Prep, Storage, & Reheating 

The great thing about these Whole30 breakfast cups is that they can be prepped ahead of time for quick and easy breakfasts the whole family will love! As for storage, I recommend keeping them in an airtight container in the refrigerator for up to 4 days. 

Or, you can make a large batch and keep them in the freezer for up to 2 months! Be sure to individually wrap your egg cups in plastic wrap, and place them in a plastic bag or freezer-friendly container. 

In order to reheat them, feel free to use either the microwave or skillet. Personally, I prefer to use the skillet. I promise it’s still super quick! Just let it heat over medium-high heat, toss your egg bites in, and keep them covered for 1-2 minutes or until they’re completely warmed through. The skillet method helps prevent the prosciutto from becoming soggy, keeping it crispy and delicious! Alternatively, you can pop them in the microwave for 30 second intervals until heated through.

Frequently Asked Questions

Can I use egg whites instead of whole eggs for Rise and Shine Prosciutto Egg Cups? 

Absolutely, egg whites can be used in place of real eggs in this egg cup recipe! 

u003cbru003eCan I swap out the vegetables used in Rise and Shine Prosciutto Egg Cups? 

Yes, feel free to use any vegetables you prefer for these Rise and Shine Prosciutto Egg Cups! However, keep in mind that different vegetables will have varying cook times, and you will most likely have to sauté them longer than the spinach. 

u003cbru003eCan I swap out the prosciutto in Rise and Shine Prosciutto Egg Cups? 

Yes, prosciutto adds a delicious salty flavor to these Rise and Shine Prosciutto Egg Cups. However, any protein source you prefer can be substituted. I recommend options such as bacon or ham! Or, remove the meat altogether if you wish. 

u003cbru003eHow can I prevent my Rise and Shine Prosciutto Egg Cups from sticking to the pan? 

Make sure to liberally spray your muffin tin with a high-quality spray oil like u003ca href=u0022 one. Or, use butter to grease the tin, making sure to coat the edges. 

This is one of my family’s favorite recipes, and I hope you love it as well! Do you have any go-to breakfasts I should know about? Let me know in the comments below! 

Of course, if you make this or any of my other recipes, please tag me on Instagram! I’d love to see your creations, connect, and share your page. I hope you love this recipe as much as I do. Stay tuned for new recipes, easy meal plans, decoration tips, and more every week! 

In the meantime, enjoy!


Rise and Shine Prosciutto Egg Cups (Whole30, Paleo + Keto)


  • 6 large eggs
  • 6 slices prosciutto be sure to check labels
  • 2 cups baby spinach
  • 8 cherry or grape tomatoes halved
  • 1/4 lemon
  • salt and pepper to taste
  • cooking spray I prefer avocado oil spray


  • Preheat oven to 350 degrees F
  • Heat skillet over medium heat, when warm, lightly spray with cooking spray, then, wilt the spinach, add a pinch of salt, and light squeeze of lemon, set aside
  • Coat six muffin cups with cooking spray, set aside
  • Gently press prosciutto into each prepared muffin cup, carefully ruffling the edges to ensure they are not touching the cup next to them
  • Break an egg into a measuring cup (this helps to prevent any shells from being left behind), and gently slip the egg into a muffin cup
  • Using tongs, gently place wilted spinach on the side of the yolk, followed by 2 tomato halves
  • Top with generous pinch of salt, freshly cracked pepper, red pepper flakes (if desired)
  • Bake for 18-20 minutes, or until the whites are completely set, and yolks are thickened. Let stand in the muffin cups for 3-5 minutes before serving. Carefully remove egg cups from muffin cups, and sprinkle with lemon zest and additional salt and pepper, if desired

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