Healthy Protein Egg Cups Recipe
created by
Emily O. 05/04/2024
"Protein egg cups and small batch of sweet potato fries."
Ingredients
- 8 large eggs
- 1 cup diced vegetables (bell peppers, spinach, onions, or your choice)
- 1/2 cup low-fat cheese (optional)
- Salt and pepper to taste
- 1 medium sweet potato, cut into fries
- 1 tablespoon olive oil
- 1 teaspoon paprika (optional)
Instructions
- Preheat your oven to 400°F (200°C).
- In a mixing bowl, whisk together the eggs, salt, and pepper. Stir in the diced vegetables and cheese if using.
- Grease a muffin tin with cooking spray or olive oil. Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full.
- In a separate bowl, toss the sweet potato fries with olive oil, paprika, salt, and pepper.
- Spread the sweet potato fries on a baking sheet in a single layer.
- Bake the egg cups and sweet potato fries in the oven for 20-25 minutes, or until the egg is set and the fries are crispy.
- Let the egg cups cool for a few minutes before removing them from the tin. Serve warm with sweet potato fries on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 15g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 3g |
Health Benefits
These protein egg cups are rich in lean protein from the eggs, which helps keep you full and satisfied throughout the morning. The addition of vegetables boosts the fiber content, promoting digestive health. Sweet potatoes provide complex carbohydrates and are high in vitamins A and C, making this dish a nutritious choice for any breakfast. This recipe fits well into various diets, including low-carb and Mediterranean diets. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of fresh fruit for added vitamins and minerals.
- Pair with a green smoothie for a nutrient-packed breakfast.
- Garnish with fresh herbs like parsley or chives for extra flavor.
Recipe Variations and Adjustments
protein egg cups
Stick to the original recipe for a classic take on protein egg cups.
lean protein breakfast
Focus on using egg whites and add lean turkey or chicken for extra protein.
healthy breakfast
Incorporate whole grains by serving with a slice of whole-grain toast.
egg muffins
Use a silicone muffin tray for easy removal and to create muffin-shaped egg cups.
FAQs About This Recipe
Can I freeze these protein egg cups?
Yes, you can freeze them. Just make sure to store them in an airtight container.
How long do these egg cups last in the fridge?
They can last up to 4 days in the refrigerator.
Can I add meat to the egg cups?
Absolutely! Cooked turkey or chicken sausage works great.
What can I use instead of sweet potatoes?
Zucchini or carrots can be great alternatives for fries.
Are these egg cups suitable for meal prep?
Yes, they are perfect for meal prep and can be stored in the fridge for quick breakfasts.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Protein Egg Cups recipe for its perfect balance of nutrition and convenience. Packed with lean protein, these egg cups will keep you feeling full and satisfied throughout the morning, making them an excellent choice for weight loss. Plus, they are easy to prepare and can be made in advance, making them ideal for busy mornings or travel. Enjoy a delicious breakfast that feels indulgent but is truly healthy!
Recipe created by Fitmate Coach; inspired by Emily O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (1)
"Protein egg cups and small batch of sweet potato fries."