Impactful Direct Support Professional

These easy-to-make High-Protein Meal Prep Egg cups are so savory and satiating. Best part is they’re perfect for reheating throughout the week for breakfast, lunch or a high-protein snack. Love that for all of us busy bees and mamas-to-be.

I mean, what’s not to love about a recipe that’s easy, nutritious and delicious, but can also be made with ingredients you likely already have in your fridge?

All you have to do is sauté your veggie mix-ins, blend up your fluffy egg mixture, top with a little cheese + green onion, and bake it all together in a muffin tin for 20 minutes. And I’m telling you, they come out so cute, colorful, and delicious.

I’m all about a balanced meal and love that these High-Protein Meal Prep Egg Cups are deliciously nourishing and customizable, allowing you to include your favorite mix-ins or what’s already in your fridge. I went with a handful of healthy-but-tasty ingredients that fuel both my body and taste buds.

Eggs: known best as ‘nature’s multivitamin’, eggs are a high-quality, complete protein source that contain vitamins A, D, E, and B vitamins, plus DHA healthy fats, and minerals like choline, iron, folate and selenium.

Chicken sausage: packs in even more protein and lots of flavor.

Cottage cheese: also contributes to making these egg cups high-protein, plus supports bone health, provides good nutrition and essential amino acids.

Red bell pepper + Green onions: red bell peppers are a good source of fiber, and both of these vibrant veggies are loaded with antioxidants, vitamins and add the tastiest, nutritional boost.

Baby spinach: high in potassium and rich in B vitamins + iron, adding baby spinach is the best way to not-so-sneakily sneak in some greens.

Seasoned with salt + pepper, I topped my cutie little egg cups with some shredded goat cheddar and sliced green onions, and omg you guys, I’m obsessed!

So I have a confession: I haven’t always been into meal prepping, but these High-Protein Meal Prep Egg Cups are so simple, nourishing and delish that I might be having a change of heart. I already know this will be a repeat recipe I turn to often when I enter the postpartum stage (so soon!).

With endless possibilities for flavorful combinations, I know you’re going to love these too! And if you’re looking for more high-protein breakfast ideas, for a blog post I shared earlier this year with some of my go-to’s.

And don’t forget to tell me what you think + any mix-in combos you try in the comment section below. Hope you enjoy!

Mix-ins:

Green onions

Red bell pepper

Kosher salt

Dried oregano

Freshly ground black pepper

For the Egg Mixture:

Pasture-raised eggs

Kosher salt

Freshly ground black pepper

Topping:

* Note:

these work much better if you use a silicone muffin tin which makes the egg cups very easy to release from the pan. If you use a silicone mold, be sure to put it on a baking sheet before pouring the egg mixture in to reduce spilling.

Preheat the oven to 375. Spray your muffin tin with avocado oil cooking spray and set aside.

In a large skillet, heat the avocado oil over medium heat. Once hot, add the white parts of the green onions, and red bell pepper. Sauté for 2 minutes until the veggies start to soften.

Add the sausage, salt, dried oregano, and pepper. Toss to combine and cook, undisturbed, for about 3 minutes or until the sausage begins to browns. Stir, and continue to cook until the sausage is browned on all sides. During the last minute of cooking, add in the spinach and toss to combine. Cook until the spinach is just wilted. Allow to cool before adding to the muffin tin.

Once cooled to the touch, spoon even amounts of the veggie and sausage into the cups.

In a blender, add the eggs, cottage cheese, salt and pepper, and blend until fluffy and pale yellow.

Carefully pour the egg mixture in the muffin tins, making sure not to overfill since the eggs will rise while baking. Top with the cheese and the green parts of the green onions.

Transfer to the oven and bake for 17-20 minutes until the tops of the egg cups are golden brown. Allow…