Greek Egg Cups

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Greek Egg Cups for low carb breakfast for the 17 Day Diet and 17 Day Kickstart Diet

When you’re tired of boring eggs for breakfast and you’re looking to add a bit of flavor in your morning routine, you are in the right place! These Greek Egg Cups are the perfect low-carb, grab-and-go breakfast for busy mornings!

This recipe comes straight from my brand new Tasty Meal Plan that we used for our January 17 Day Diet Cycle 1 Challenge.

These Greek Egg Cups use simple ingredients that are packed with flavor, and they’re easy to make, too!

Greek Egg Cups are made with eggs, spinach, kalamata olives, cherry tomatoes and a bit of feta cheese

If you’re looking for low carb options for breakfast time for the 17 Day Diet, these are great for all cycles.

By the way, yes you can have cheese on the 17 Day Diet! I go into more detail about whether or not cheese is allowed on the 17 Day Diet and you might be surprised! 

If you’re on the 17 Day Kickstart Diet, you can certainly eat these starting on the Soak Up Phase when eggs are allowed. Keep reading as I’ll let you know exactly the changes you need to make to the recipe to make it 100% compliant. 

Ingredients for Greek Egg Cups

Like I mentioned, this recipe calls for SIMPLE ingredients. Here’s a quick run down:

  • Eggs (obviously)
  • Spinach
  • Kalamata Olives
  • Cherry Tomatoes
  • Feta Cheese
Healthy ingredients such as eggs, spinach, olives and tomatoes make for a low carb breakfast perfect for any type of low carb diet

Ingredient Substitutions for Greek Egg Cups

You can certainly switch up the ingredients if you’re not a fan of any of the above. Here are a few examples of substitutions to use:

  • Broccoli or asparagus instead of spinach
  • Regular Olives or capers instead of Kalamata Olives (or skip all together)
  • Bell Pepper instead of Cherry Tomatoes
  • Your Favorite Cheese (Cheddar, Mozzarella, Swiss) instead of Feta Cheese (or skip all together)

Now, if you alter the recipe too much, you’re likely no longer eating Greek inspired egg cups!

It's easy to substitute your favorite ingredients such as broccoli, regular black olives, peppers and different cheeses

17 Day Diet Egg Cups

As I mentioned earlier, this is a recipe from my Cycle 1 Meal Plan called Tasty, so it’s definitely approved for Cycle 1.

If you’re not sure which foods are allowed in Cycle 1, make sure you take a look at my 17 Day Diet Cycle 1 Food List.

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

Which Phase of the 17 Day Kickstart Diet is This Approved For?

If you’re on the original 17 Day Diet, you can enjoy these Greek Egg Cups on any cycle.

However, if you’re on the new Kickstart Diet, you will need to wait until the Soak Up Phase (starting on day 4). Even then, you’ll make a small change to make this 100% compliant: omit the cheese.

If you cannot live without cheese, then you’ll need to wait until the Stabilize Phase (starting on day 10).

If you’re not sure which foods are allowed in each phase, make sure you take a look at my complete 17 Day Kickstart Diet Food List.

Greek Egg Cups are perfect for many low carb diets such as a Keto Diet, the 17 Day Diet and the 17 Day Kickstart Diet

Keto Greek Egg Cups

If you’re on a Ketogenic Diet, this egg recipe is perfect for you!

Make sure to use full-fat cheese to get the full benefit of all the delicious fat to help you stay satiated! 

If you’re new to keto, make sure you check out my Keto Diet Beginner’s Guide.

Are you unsure of which foods are keto friendly? Make sure you check out my Keto Diet Food List.

Silicone Baking Cups For Easy Removal

There’s a good possibility that no matter how much non-stick spray you use, your egg cups may stick to your pan. 

To ensure easy removal, consider using silicone baking cups. Trust me, you’ll thank me later!

Silicone Liners for baking are a perfect way to keep your eggs from sticking to the pan

Baking Tools To Use

  • Baking sheets and dishes
  • Silicone muffin tins & cups
  • Mitts, towels & more

How to Freeze & Reheat Greek Egg Cups

These Greek Egg Cups are perfect for busy mornings so they can be easily made ahead of time, frozen and reheated for breakfast when you need something quick and easy!

Here are the steps you’ll need to take to successfully preserve a batch or two for future meals:

Step 1 – Freeze The Greek Egg Cups

If you have a vacuum sealer, then you’re in the best position. I have one and it is awesome at preserving food for future use.

If you do have a sealer machine, make sure you freeze your muffins overnight before you vacuum seal. Otherwise, you’ll likely squish your muffins if you seal them fresh.

If you don’t have a vacuum sealer, allow your egg bites to cool completely in the refrigerator prior to freezing them.

Add the egg bites to a sealable bag and try to remove as much air as possible before sealing the bag.

Pop them in your freezer and keep them there until future use.

Step 2 – Defrost & Reheat Egg Muffins

The night before you want to eat your Greek Egg Cups, take two out of the freezer and allow them to thaw out in the refrigerator overnight.

The next morning, place your egg muffins in the microwave and reheat in 30 second intervals, checking in between each interval to see if they are warm enough as every microwave is different.

Chances are 30 seconds will be plenty of time, especially if they are completely defrosted from the night before.

Easy peasy!

Low Carb Greek Egg Muffins are a great grab and go breakfast when you don't have time to cook

Other Low Carb Egg Recipes for Breakfast

If you’re like me and you love your eggs in the morning, make sure you check out these other egg-celent egg-based recipes!

If you also want more ideas for breakfast that do not include eggs, make sure you check out my Low Carb Breakfast Ideas post for more healthy breakfast options!

If you make this Greek Egg Cup recipe, make sure you come back to review the recipe card! If you’re on social media, tag me @17ddblog so I can see your pretty cups!

Greek Egg Cups are a low carb option for breakfast that includes a ton of protein and fiber
Greek Egg Cups are made with eggs, spinach, kalamata olives, cherry tomatoes and a bit of feta cheese
Yield: 6 Egg Cups

Greek Egg Cups

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

A low carb grab-and-go breakfast for busy mornings.


  • 5 Large Eggs
  • ½ Cup Spinach, chopped
  • 12 Cherry or Grape tomatoes, quarter or halved depending on size
  • 6 Kalamata Olives, chopped
  • 2-3 Tablespoons Feta Cheese, crumbled
  • Salt and Pepper, to taste


    1. Preheat the oven to 400 degrees F.
    2. Line 6 regular size muffin tin with either silicone liners or spray with non-stick cooking spray.
    3. In a large bowl, add the eggs, salt and pepper and beat well. Set aside.
    4. Evenly disperse chopped spinach, tomatoes and olives into each tin.
    5. Next, pour the egg mixture evenly into each tin and gently stir each tinned mixture with a spoon or fork.
    6. Next, add a sprinkle of crumbled feta cheese over the top of each tin.
    7. Bake for 13 to 15 minutes, or until egg muffins are cooked through completely.
    8. Store leftovers in air-tight containers inside the refrigerator.


Yields 6 muffins. One serving size is 2 muffins.

Approved for:

  • 17 Day Diet - all cycles
  • 17 Day Kickstart Diet - Soak Up and Stabilize Phase (omit cheese during Soak Up)
  • Keto Diet

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