Healthy Egg Cups Recipe
created by
Emily O. 05/17/2024
"Egg cups"
"Good job Emily! The egg cups are a great choice packed with lean protein to keep you satisfied until your next meal. Remember variety is the spice of life so feel free to experiment with different protein sources to keep your breakfast exciting. Keep this momentum going!"
See commentsIngredients
- 8 large eggs
- 1 cup diced bell peppers (any color)
- 1 cup chopped spinach
- 1/2 cup diced onions
- 1/2 cup low-fat cheese (optional)
- Salt and pepper to taste
- Cooking spray or olive oil for greasing
Instructions
- Preheat your oven to 350°F (175°C).
- In a large bowl, whisk together the eggs, salt, and pepper until well combined.
- Stir in the diced bell peppers, chopped spinach, and onions.
- Grease a muffin tin with cooking spray or olive oil.
- Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full.
- If using, sprinkle cheese on top of each cup.
- Bake for 15-20 minutes, or until the egg is set and lightly golden.
- Allow to cool for a few minutes before removing from the tin.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 150 kcal |
| Protein | 12g |
| Carbohydrates | 5g |
| Fiber | 2g |
| Sugar | 1g |
| Added Sugar | 0g |
| Fat | 7g |
| Saturated Fat | 2g |
Health Benefits
These Healthy Egg Cups are rich in protein from the eggs, which helps keep you full and satisfied. The addition of vegetables like spinach and bell peppers provides essential vitamins and minerals, as well as fiber to support digestion. This dish fits well into various diets, including low-carb and Mediterranean, making it a versatile choice for anyone looking to maintain a balanced diet. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of fresh fruit for added fiber and vitamins.
- Pair with a smoothie for a complete breakfast.
- Garnish with fresh herbs like parsley or chives for extra flavor.
Recipe Variations and Adjustments
lean protein breakfast
Add turkey or chicken sausage for an extra protein boost.
egg cups
Experiment with different vegetables or add cooked quinoa for added texture.
healthy breakfast
Serve with a side of avocado for healthy fats.
protein-packed breakfast
Include cottage cheese or Greek yogurt on the side for additional protein.
FAQs About This Recipe
Can I freeze these egg cups?
Yes, you can freeze them for up to 2 months. Just reheat in the microwave when ready to eat.
How long do these egg cups last in the fridge?
They can be stored in the refrigerator for up to 4 days.
Can I make these egg cups dairy-free?
Absolutely! Just omit the cheese or use a dairy-free alternative.
What can I serve with these egg cups?
They pair well with fresh fruit, smoothies, or a side salad.
Are these egg cups suitable for meal prep?
Yes, they are perfect for meal prep and can be made in advance for a quick breakfast option.
Allergy & Diet Restrictions
Why We Love This Recipe
These Healthy Egg Cups are a fantastic way to kickstart your day with a nutritious breakfast. Packed with lean protein and fiber, they keep you feeling full and energized, making them perfect for weight loss. Their convenience allows for easy meal prep, so you can grab them on the go or enjoy them at home. Plus, with endless variations, you can keep your breakfast exciting and tailored to your taste. Embrace a healthy lifestyle without sacrificing flavor!
Recipe created by Fitmate Coach; inspired by Emily O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Egg cups"
"Good job Emily! The egg cups are a great choice packed with lean protein to keep you satisfied until your next meal. Remember variety is the spice of life so feel free to experiment with different protein sources to keep your breakfast exciting. Keep this momentum going!"