Stovetop~35 minComplexity
Egg Cups
Egg Cups serve up 18g protein and 224 calories each—a fast, portable breakfast option for hitting morning protein goals before training. Six servings prep on the stovetop and store ready to grab, eliminating breakfast improvisation on busy mornings. Essential for early lifters who need 20g+ protein at breakfast to stay on track for daily totals.
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Ingredients
6 servings
- •Cooking spray (per 1-second spray)
Non-stick spray (PAM or store brand). Saves calories vs. pouring oil.
- •12 Egg, Whole, Large(528g)
- •0.5 cup Whole Milk
- •1 tsp 1 teaspoon kosher salt
- •0.5 tsp ½ teaspoon freshly cracked black pepper
- •2 cup Spinach
- •8 oz Tomatoes, Sun-Dried, Packed In Oil
- •4 oz Cheese, Feta, Crumbled
- •Parsley, Fresh
Instructions
- 1Preheat oven to 350°F with a rack in the center position. Spray a 12-muffin tin generously with cooking spray.
- 2In a large bowl, whisk together the eggs and whole milk until fully combined and pale, about 1–2 minutes. Season with salt and pepper to taste.
- 3Divide the fresh spinach, sun-dried tomatoes, and feta cheese evenly among the 12 muffin wells, layering them at the bottom.
- 4Pour the egg mixture over the spinach and cheese mixture in each well, filling them three-quarters full and distributing evenly.
- 5Bake at 350°F for 20–25 minutes, until the egg cups are puffed and the centers are set with no jiggle when gently shaken.
- 6Remove from oven and let cool for 2–3 minutes in the tin. Top with fresh parsley.
- 7Once cooled to room temperature, divide the egg cups evenly into airtight containers (2 cups per container for 6 servings) and refrigerate for up to 5 days.
Nutrition — Per Serving
271
calories
17g
protein
18g
fat
- Carbohydrates
- 12g
- Saturated fat
- 6.4g
- Sodium
- 457 mg
- Dietary fiber
- 2.4g
6 servings per batch · ~175g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Egg Cups have per serving?
Each serving provides 18g of protein with 224 calories, 15g fat, and 5g carbs. This is a lean, protein-rich breakfast option with minimal carbohydrate content.
How long does Egg Cups take to prep?
This quick prep recipe yields 6 servings from a single stovetop batch, giving you a full week of high-protein breakfasts ready in advance.
Is Egg Cups good for fat loss?
At 224 calories and 18g protein per serving with only 5g carbs, Egg Cups is well-suited for fat loss and low-carb phases. The high satiety from protein and fat helps control appetite while maintaining a calorie deficit.
