High-Protein Meal Prep Egg Cups

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These High-Protein Meal Prep Egg Cups are the perfect on-the-go breakfast or snack. Packed with wholesome ingredients like eggs, chicken sausage, spinach, and cottage cheese, these savory, fluffy egg cups are easy to make and customizable with your favorite mix-ins. They’re great for meal prep and reheat beautifully throughout the week.

Full Recipe:

Ingredients

For the Mix-Ins:

  • 2 tablespoons avocado oil
  • 6 green onions, thinly sliced (white and green parts separated)
  • 1 small red bell pepper, chopped
  • 7 ounces chicken sausages, chopped (e.g., Applegate)
  • ½ teaspoon kosher salt
  • ½ teaspoon dried oregano
  • Freshly ground black pepper
  • 2 cups baby spinach

For the Egg Mixture:

  • 8 large pasture-raised eggs
  • ½ cup cottage cheese (e.g., Good Culture Lactose-Free)
  • ½ teaspoon kosher salt
  • Freshly ground black pepper

For the Topping:

  • 1 cup shredded goat cheddar

Directions

1. Preheat the Oven:

  • Preheat your oven to 375°F (190°C). Spray a muffin tin (preferably silicone) with avocado oil cooking spray and set it on a baking sheet.

2. Cook the Mix-Ins:

  1. Heat avocado oil in a skillet over medium heat. Add the white parts of the green onions and chopped red bell pepper. Sauté for 2 minutes until softened.
  2. Add chicken sausage, salt, oregano, and black pepper. Cook for 3 minutes without stirring until browned, then stir and cook until evenly browned.
  3. Toss in spinach during the last minute and cook until wilted. Allow to cool.

3. Prepare the Egg Mixture:

  1. Blend eggs, cottage cheese, salt, and pepper in a blender until fluffy and pale yellow.

4. Assemble the Egg Cups:

  1. Spoon the cooled mix-ins evenly into the muffin cups.
  2. Carefully pour the egg mixture into each cup, leaving room for the eggs to rise while baking.
  3. Top with shredded goat cheddar and the green parts of the green onions.

5. Bake:

  • Bake for 17–20 minutes, or until the tops are golden brown and the eggs are set. Let cool before removing from the tin.

6. Serve or Store:

  • Serve immediately with fresh berries or toast, or store in an airtight container in the refrigerator for up to 5 days.

Nutrients (Per Egg Cup)

  • Calories: 90
  • Protein: 8 g
  • Carbohydrates: 1 g
  • Fat: 6 g
    • Saturated Fat: 2 g
  • Fiber: 0 g
  • Sugar: 0 g
  • Sodium: 210 mg

These High-Protein Meal Prep Egg Cups are a convenient, nutritious option for busy mornings, providing a balanced mix of protein and veggies in every bite!

Why High-Protein Egg Cups Are the Ultimate Meal Prep Solution

1. Quick and Easy to Make

These egg cups come together with minimal prep time, making them a practical choice for anyone with a hectic schedule. By combining a handful of wholesome ingredients, you can have a week’s worth of breakfasts or snacks ready in under 30 minutes.

2. Perfectly Portable

Whether you’re heading to work, school, or the gym, these egg cups are easy to transport. Pack them in a container, and you have a mess-free meal that requires no utensils, making them ideal for eating on the go.

3. A High-Protein Powerhouse

With approximately 8 grams of protein per serving, these egg cups help keep you full and energized. Protein is essential for muscle repair, maintaining satiety, and providing sustained energy, especially when paired with nutrient-dense vegetables.

4. Customizable to Your Tastes

While the base recipe includes chicken sausage, spinach, and cottage cheese, these egg cups can easily be tailored to your preferences. Swap out the sausage for bacon or turkey, use kale instead of spinach, or add your favorite spices for a personal touch.

Key Ingredients and Their Nutritional Benefits

Eggs

Eggs are the star of this recipe, providing a wealth of nutrients, including high-quality protein, vitamins D and B12, and choline, which supports brain health. Their fluffy texture and rich flavor make them a versatile ingredient in any meal prep recipe.

Chicken Sausage

Chicken sausage adds a savory, meaty flavor while keeping the fat content low compared to traditional pork sausage. It’s a great source of lean protein and pairs beautifully with the eggs and vegetables.

Spinach

Spinach brings a dose of vitamins A, C, and K, as well as iron and antioxidants. Its mild flavor and tender texture make it an excellent addition to these egg cups without overpowering the other ingredients.

Cottage Cheese

The cottage cheese in this recipe contributes creaminess and an extra boost of protein. It also helps make the egg mixture light and fluffy, ensuring the cups don’t dry out during baking.

Goat Cheddar

Topping the egg cups with shredded goat cheddar adds a rich, tangy flavor and a touch of indulgence. Goat cheese is often easier to digest for those sensitive to cow’s milk products.

How to Customize Your Egg Cups

1. Swap the Proteins

Instead of chicken sausage, try:

  • Turkey bacon or ham for a smoky flavor.
  • Crumbled tofu for a vegetarian option.
  • Smoked salmon for a sophisticated twist.

2. Add More Vegetables

Boost the nutrient content with additional vegetables such as:

  • Diced bell peppers, mushrooms, or zucchini for added texture.
  • Sun-dried tomatoes for a sweet and tangy kick.
  • Jalapeños or chili flakes for a spicy version.

3. Experiment with Cheese

Switch up the cheese for different flavors, like sharp cheddar, feta, or pepper jack. Each variety brings its own unique taste profile to the dish.

4. Include Fresh Herbs

Chopped parsley, dill, or chives can elevate the flavor and make the egg cups more aromatic.

Meal Prep Tips for Success

1. Use a Silicone Muffin Tin

Silicone muffin tins are a game-changer for recipes like this. They ensure the egg cups slide out easily without sticking, even without much oil.

2. Let Them Cool Completely

Allow the egg cups to cool fully before storing them. This prevents excess condensation, which could make them soggy in the refrigerator.

3. Reheat Properly

Reheat the egg cups in the microwave for 30 seconds to 1 minute, or warm them in an oven set to 350°F for about 10 minutes for a freshly baked taste.

4. Freeze for Long-Term Storage

If you want to store these egg cups for more than a week, they freeze beautifully. Place them in an airtight container or freezer-safe bag, and they’ll keep for up to three months. Reheat directly from frozen for a quick breakfast solution.

Serving Suggestions

While these egg cups are delicious on their own, they can also be paired with other items for a more complete meal:

  • For Breakfast: Serve with fresh fruit, whole-grain toast, or a dollop of yogurt for added balance.
  • For Snacks: Pair with sliced veggies like cucumber or cherry tomatoes for a quick, low-carb snack.
  • For Lunch or Dinner: Enjoy them alongside a mixed green salad or roasted sweet potatoes for a light, protein-packed meal.

Why You’ll Love High-Protein Egg Cups

  1. Convenience at Its Best: No more skipping breakfast or resorting to unhealthy options. These egg cups are ready when you are.
  2. Nutritious and Balanced: With a blend of protein, healthy fats, and nutrient-rich veggies, they keep you full and energized.
  3. Versatile and Customizable: Whether you’re vegetarian, keto, or simply looking for variety, these egg cups can be adapted to suit your needs.
  4. Kid-Friendly: Their small, portable size and mild flavor make them a hit with kids, too!

Conclusion: A Delicious Way to Stay Healthy and Organized

High-Protein Meal Prep Egg Cups are the ultimate solution for busy mornings and mid-day cravings. With their mix of wholesome ingredients and bold flavors, they’re a recipe you’ll return to again and again. Whether you’re prepping for a hectic workweek or just looking for a nutritious snack to have on hand, these egg cups are a winning choice. Try them today and enjoy the convenience, flavor, and health benefits they bring to your table!

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