High-Protein Egg Cups for Easy Meal Prep (Print Version)
High-protein egg cups are perfect for quick, healthy breakfasts or snacks. Prep ahead for a week of nutritious, grab-and-go meals.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 12 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ The Protein-Rich Foundation
01 -
12 large eggs
02 -
1/4 cup 2% milk
→ Garden Fresh Add-ins
03 -
1 cup fresh spinach, packed and chopped
04 -
1/2 cup red bell pepper, finely diced
05 -
1/4 cup yellow onion, finely diced
→ Savory Enhancements
06 -
1/2 cup shredded cheddar cheese
07 -
4 slices cooked turkey bacon, crumbled
08 -
2 tbsp fresh chives, chopped
→ Aromatic Seasonings
09 -
1/2 tsp garlic powder
10 -
1/2 tsp salt
11 -
1/4 tsp black pepper
# Instructions:
01 -
Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin with cooking spray or butter. This prepares your baking vessel for the High-Protein Egg Cups for Easy Meal Prep.
02 -
In a large bowl, whisk together the 12 large eggs and 1/4 cup 2% milk until well combined. Season with 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp garlic powder. Whisk again to ensure seasonings are evenly distributed.
03 -
Stir in the 1 cup fresh spinach (packed and chopped), 1/2 cup finely diced red bell pepper, and 1/4 cup finely diced yellow onion into the egg mixture. Fold in 1/2 cup shredded cheddar cheese until evenly distributed.
04 -
Gently fold in the 4 slices cooked turkey bacon (crumbled) and 2 tbsp fresh chives (chopped) into the egg mixture. Ensure all ingredients are well incorporated for the best High-Protein Egg Cups for Easy Meal Prep.
05 -
Carefully divide the egg mixture evenly among the 12 prepared muffin cups, filling each about three-quarters full. This ensures consistent portioning and cooking for your High-Protein Egg Cups for Easy Meal Prep.
06 -
Bake for 20-25 minutes, or until the egg cups are set, lightly golden brown, and a knife inserted into the center comes out clean. Avoid overbaking to maintain a tender texture.
07 -
Allow the High-Protein Egg Cups for Easy Meal Prep to cool in the muffin tin for 5 minutes before carefully removing them. Serve warm immediately, or cool completely on a wire rack for meal prep storage.
# Notes:
01 -
Storage Tip: Store cooled egg cups in an airtight container in the refrigerator for up to 4-5 days. Reheat in the microwave for 30-60 seconds.
02 -
Customization Tip: Feel free to swap vegetables! Broccoli florets, mushrooms, or green onions work great. Just ensure they are finely diced for even cooking.
03 -
Freezing Tip: These egg cups freeze beautifully. Wrap individually in plastic wrap, then store in a freezer-safe bag for up to 1 month. Thaw overnight in the fridge before reheating.
04 -
Serving Suggestion: Enjoy these egg cups on their own, or serve with a side of whole-wheat toast, fresh fruit, or a dollop of hot sauce for an extra kick.
# Tools You'll Need:
01 -
Standard 12-cup muffin tin
02 -
Large mixing bowl
03 -
Whisk
04 -
Cutting board
05 -
Chef's knife
06 -
Measuring cups
07 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 104 kcal
Total Fat: 7 g
Total Carbohydrate: 1 g
Protein: 8 g