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.
Ingredients
- •Cooking spray (per 1-second spray)
Non-stick spray (PAM or store brand). Saves calories vs. pouring oil.
- •Egg, Whole, Large(600g)
- •Whole Milk(120g)
- •1 teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
- •Spinach(480g)
- •Tomatoes, Sun-Dried, Packed In Oil
- •Cheese, Feta, Crumbled(113g)
- •Parsley, Fresh
Instructions
- 1Preheat oven to 350°F with a rack in the center position. Grease a 12-muffin tin with cooking spray.
- 2In a large bowl, whisk together the eggs, milk, salt, and pepper.
- 3Evenly divide the spinach, sun dried tomatoes, and feta between muffin wells. Pour the egg mixture over the spinach mixture, filling evenly.
- 4Bake for 20-25 minutes, or until puffed and no longer jiggly. Top with fresh parsley if desired and serve. Store refrigerated in an airtight container for up to 5 days.
Nutrition — Per Serving
224
calories
18g
protein
15g
fat
- Carbohydrates
- 5g
- Saturated fat
- 6.0g
- Sodium
- 428 mg
- Dietary fiber
- 1.8g
6 servings per batch · ~219g each
Macro data sourced from USDA FoodData Central
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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.
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