Mornings can be tough. There are a hundred things to do to before rushingout the door, and oftenbreakfast is an afterthought.
It’s tempting to reach for a breakfast bar, grab a “healthy” scone at the coffee counter (it has blueberries in it, so it counts, right?), or worse, skip breakfast altogether.
That’s where these protein-packedegg cups come in.The simple recipes for these grab-and-go mini-omelets make enough for a week’s worth of breakfasts.
Got extra? Store them in the fridge and reheat them in the microwave.
Here are three different versions:
Power Protein Egg Cups
Southwestern Egg Cups
Super Green Egg Cups
Inspired to make your own egg cup recipes? Add lean proteins, leafy greens, vegetables, or herbs in the same proportions as we have and show us your results!
Power Protein Egg Cups
Start your morning off strong with this low-fat, high-proteinegg cup recipe with turkey bacon, shredded chicken, sweet onions, and peppers.
3.64 from 49 votes
Power Protein Egg Cups
Keywordgluten free, High in Protein, Made Without Dairy
Prep Time 15 mins
Cook Time20 mins
Total Time35 mins
Servings 6 servings, 2 egg cups each
Calories 110 kcal
Author Beachbody
Ingredients
- Nonstick cooking spray
- ½cupunsweetened almond milk
- 2cupsegg whites (approx. 16 eggs)
- Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
- 2slicescooked turkey bacon, chopped
- 3oz.cooked chicken breast, shredded
- 2cupsred bell peppers, chopped
- 1cuponion, chopped
Instructions
Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
Evenly pour egg white mixture over turkey bacon mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
Recipe Notes
The Nutrition Facts box below provides estimated nutritional information for this recipe.
Nutrition Facts
Power Protein Egg Cups
Amount Per Serving (1 serving)
Calories 110Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 16mg5%
Sodium 279mg12%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 4g4%
Protein 16g32%
* Percent Daily Values are based on a 2000 calorie diet.
Container Equivalents
½ Green
½ Red
2B Mindset Plate It!
A great protein as part of breakfast.
Southwestern Egg Cups
Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.
3.58 from 28 votes
Southwestern Egg Cups
CourseSnack
Prep Time 15 mins
Cook Time20 mins
Total Time35 mins
Servings 6 servings, 2 egg cups each
Calories 226 kcal
Author Beachbody
Ingredients
- Nonstick cooking spray
- ½ cupunsweetened almond milk
- 2cupsegg whites (16 large eggs)
- Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
- 12mediumjalapeños, seeds and veins removed, chopped
- 1½ cupsblack beans, drained, rinsed
- 6oz.cheddar cheese (about ¾ cup)
Instructions
Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide jalapenos, beans, and cheese between prepared muffin cups.
Evenly pour egg mixture over broccoli mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
Nutrition Facts
Southwestern Egg Cups
Amount Per Serving (1 serving)
Calories 226Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 6g38%
Cholesterol 30mg10%
Sodium 616mg27%
Carbohydrates 13g4%
Fiber 5g21%
Sugar 2g2%
Protein 21g42%
* Percent Daily Values are based on a 2000 calorie diet.
Container Equivalents
1 Green
½ Red
½ Yellow
½ Blue
2B Mindset Plate It!
Add a little more protein and FFC as part of breakfast.
Super Green Egg Cups
21 Day Fix- and Popeye-approved, this egg cup recipe is loaded with three types of green vegetables. Wanna go really crazy? Sprinkle these with chopped chives.
4.3 from 72 votes
Prep Time 15 mins
Cook Time20 mins
Total Time35 mins
Servings 6 servings, 2 eggs cups each
Calories 152 kcal
Ingredients
- Nonstick cooking spray
- ¼cupunsweetened almond milk
- 12largeeggs, lightly beaten
- Sea salt (or Himalayan salt) and ground black pepper(to taste; optional)
- 1cupsteamed broccoli, coarsely chopped
- ½cupchopped green bell pepper
- 1cupchopped raw spinach
Instructions
Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and eggs in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide broccoli, spinach, and bell peppers between prepared muffin cups.
Evenly pour egg mixture over broccoli mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
Nutrition Facts
Amount Per Serving (1 serving)
Calories 152Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 3g19%
Cholesterol 372mg124%
Sodium 205mg9%
Carbohydrates 2g1%
Sugar 1g1%
Protein 13g26%
* Percent Daily Values are based on a 2000 calorie diet.
Container Equivalents
½ Green
1 Red
2B Mindset Plate It!
A great protein as part of breakfast.
Recipes andphotos by Amanda Meixner
