High-Protein Meal Prep Egg Cups are the perfect solution for busy mornings and healthy snacking. Packed with protein, fresh vegetables, and savory flavors, these egg cups are easy to make ahead and keep you energized throughout the day.
Why You’ll Love This Recipe
These High-Protein Meal Prep Egg Cups are simple, delicious, and incredibly versatile. They’re ideal for meal prep, family-friendly, and customizable with your favorite ingredients. The balance of protein, veggies, and cheese makes them both satisfying and nourishing.
Ingredients
FOR THE MIX-INS:
- 2 tablespoons avocado oil
- 6 green onions, thinly sliced (green and white parts divided)
- 1 small red bell pepper, chopped
- 7 ounces beef sausage, chopped
- 1/4 teaspoon sea salt
- 1/2 teaspoon dried oregano
- Freshly ground black pepper
- 2 cups baby spinach
FOR THE EGG MIXTURE:
- 8 large eggs
- 1/2 cup cottage cheese
- 1/2 teaspoon kosher salt
- Freshly ground black pepper
TOPPING:
- 1 cup shredded goat cheddar
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a muffin tin.
- Heat avocado oil in a skillet over medium heat.
- Add white parts of green onions, bell pepper, and beef sausage. Cook until slightly browned.
- Season with sea salt, oregano, and black pepper.
- Stir in spinach and cook until wilted. Remove from heat.
- In a bowl, whisk eggs, cottage cheese, kosher salt, and pepper until smooth.
- Evenly divide the cooked mix-ins into muffin cups.
- Pour the egg mixture over the filling.
- Sprinkle goat cheddar and remaining green onions on top.
- Bake for 18–22 minutes until set.
These High-Protein Meal Prep Egg Cups should be fully cooked but still moist in the center.
Tips & Tricks
- Use silicone muffin molds for easy removal.
- Swap beef sausage with shredded chicken or turkey ham.
- Don’t overbake to keep the texture soft and fluffy.
- Add herbs like parsley or basil for extra flavor.
Details
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 12 egg cups
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Difficulty: Easy
- Dietary Notes: High-protein, gluten-free, halal-friendly
Notes
- You can substitute goat cheddar with mozzarella or feta.
- Add mushrooms, zucchini, or tomatoes for variation.
- Serve with whole-grain toast or fresh salad for a complete meal.
Nutrition (Approximate per serving)
- Calories: 160
- Protein: 12g
- Carbs: 3g
- Fat: 11g
FAQ
Can I make High-Protein Meal Prep Egg Cups ahead of time?
Yes, they are perfect for meal prep and can be stored for several days.
Can I freeze egg cups?
Absolutely, they freeze well for up to 2 months.
How do I keep egg cups from sticking?
Use nonstick spray or silicone molds for best results.
Can I make them dairy-free?
Yes, skip cheese and cottage cheese or use dairy-free alternatives.
What other proteins can I use?
You can use shredded chicken, turkey ham, or plant-based options.
Storage
- Refrigerator: Store in an airtight container for up to 4 days
- Freezer: Freeze for up to 2 months
- Reheating: Microwave for 30–60 seconds or reheat in oven at 300°F
Similar Recipes
High Protein Meal Prep Egg Cups
Ingredients
FOR THE MIX-INS:
- 2 tablespoons avocado oil
- 6 green onions thinly sliced (green and white parts divided)
- 1 small red bell pepper chopped
- 7 ounces beef sausage chopped
- 1/4 teaspoon sea salt
- 1/2 teaspoon dried oregano
- Freshly ground black pepper
- 2 cups baby spinach
FOR THE EGG MIXTURE:
- 8 large eggs
- 1/2 cup cottage cheese
- 1/2 teaspoon kosher salt
- Freshly ground black pepper
TOPPING:
- 1 cup shredded goat cheddar
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a muffin tin.
- Heat avocado oil in a skillet over medium heat.
- Add white parts of green onions, bell pepper, and beef sausage. Cook until slightly browned.
- Season with sea salt, oregano, and black pepper.
- Stir in spinach and cook until wilted. Remove from heat.
- In a bowl, whisk eggs, cottage cheese, kosher salt, and pepper until smooth.
- Evenly divide the cooked mix-ins into muffin cups.
- Pour the egg mixture over the filling.
- Sprinkle goat cheddar and remaining green onions on top.
- Bake for 18–22 minutes until set.
- These High-Protein Meal Prep Egg Cups should be fully cooked but still moist in the center.
Notes
- You can substitute goat cheddar with mozzarella or feta.
- Add mushrooms, zucchini, or tomatoes for variation.
- Serve with whole-grain toast or fresh salad for a complete meal.
Conclusion
These High-Protein Meal Prep Egg Cups are a reliable, nutritious option that fits perfectly into a busy lifestyle. With simple ingredients and flexible variations, they make healthy eating both easy and enjoyable.