Set your oven to 375°F. Spray a muffin tin with avocado oil cooking spray to prevent sticking, then set it aside. This step ensures your egg cups bake evenly and release easily.
In a large skillet over medium heat, warm avocado oil. Once hot, add the white parts of the green onions and chopped red bell pepper. Sauté for about 2 minutes, just until the veggies begin to soften, giving your egg cups a savory, flavorful base.
Add sausage, salt, dried oregano, and pepper to the skillet. Stir to combine, then let it cook undisturbed for around 3 minutes until it starts to brown. Stir again and continue cooking until browned on all sides. In the last minute, toss in the spinach and cook until just wilted. This mixture is hearty, high-protein, and nourishing.
Remove the skillet from heat and allow the sausage-veggie mixture to cool slightly. Once it's safe to handle, evenly spoon the filling into each cup of the muffin tin. This ensures each egg cup gets a perfect mix of savory ingredients.
In a blender, combine eggs, cottage cheese, salt, and pepper. Blend until smooth, fluffy, and pale yellow. This step makes the texture light while keeping the egg cups protein-rich and satisfying.
Carefully pour the blended egg mixture into each muffin cup, over the veggie and sausage filling. Leave a little room at the top, as the eggs will puff up during baking. Sprinkle shredded cheese and the green parts of the onions on top for added flavor and color.
Transfer the tin to the oven and bake for 18–20 minutes, or until the tops are golden brown. Depending on your oven, you may need an extra 2–4 minutes. Let the egg cups cool for about 10 minutes before removing them from the tin.
