High-Protein Recipes

Baked Egg Cups are a nutritious, protein-rich, and easy-to-make breakfast or snack that’s perfect for busy mornings or meal prep. Made by baking eggs and other ingredients in a muffin tin, they are portable, customizable, and suitable for various diets (low-carb, keto, gluten-free, etc.).




🧺 Ingredients:

Base (Essential):

  • Eggs (whole or egg whites)

  • Salt and pepper (to taste)

Optional Fillings (Customizable):

  • Vegetables: spinach, bell peppers, cherry tomatoes, onions, mushrooms, zucchini

  • Proteins: cooked bacon, sausage, ham, shredded chicken, tofu

  • Dairy: shredded cheddar, mozzarella, feta, or cottage cheese

  • Herbs: parsley, chives, basil, thyme


👨‍🍳 How to Make Baked Egg Cups

🔪 Prep Time: 10 minutes

⏲️ Cook Time: 20–25 minutes

🍽️ Servings: 6–12 cups (depending on pan size)

Instructions:

  1. Preheat Oven:

    • Set to 375°F (190°C).

  2. Prepare Muffin Tin:

    • Lightly grease a 12-cup muffin tin or line with silicone liners.

  3. Add Fillings:

    • Chop and divide your desired fillings (vegetables, meats, cheese) evenly into the muffin cups.

  4. Crack Eggs:

    • Crack one egg directly into each cup or beat eggs in a bowl and pour evenly across cups. For fluffier texture, whisk eggs with a splash of milk.

  5. Season:

    • Add salt, pepper, and any spices or herbs you like.

  6. Bake:

    • Bake for 20–25 minutes until the eggs are set and slightly golden on top.

  7. Cool & Serve:

    • Let cool for 5 minutes. Use a knife or spatula to lift the cups out.


💡 Tips & Tricks:

  • Use a silicone muffin pan for easy release and cleanup.

  • Avoid overfilling the cups with ingredients to prevent overflow.

  • Pre-cook watery veggies (like mushrooms) to reduce moisture.

  • Store leftovers in an airtight container for up to 5 days or freeze for up to 2 months.

  • Reheat in the microwave for 30–60 seconds.


🍴 Serving Suggestions:

  • With toast or a whole-grain English muffin

  • Paired with fresh fruit or avocado slices

  • As part of a breakfast platter with yogurt, granola, or salad


🔄 Variations:

  • Keto Egg Cups: Skip starchy fillings, load with cheese, bacon, and low-carb veggies.

  • Vegetarian: Use mushrooms, spinach, cherry tomatoes, and feta.

  • Mexican Style: Add jalapeños, black beans, salsa, and cheddar.

  • Italian Style: Use mozzarella, sun-dried tomatoes, basil, and oregano.


🥗 Nutritional Info (Approx. per cup):

NutrientAmount
Calories70–120 kcal
Protein6–10g
Fat5–8g
Carbohydrates1–3g
Fiber0–1g

Note: Varies based on ingredients used.


🧊 Storage & Meal Prep:

  • Refrigerate: Up to 5 days in a sealed container.

  • Freeze: Place on a baking sheet, freeze individually, then transfer to bags.

  • Reheat: Microwave or bake at 350°F (175°C) until warmed through.

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