Meal Prep Egg Cups: 3 ways

Recipe updated 3/2024

When I ask you what kind of recipes you want more of over on Instagram I consistently get the same response- we want easy breakfasts!

I get it, mama- breakfast just so happens to fall during a HARD time of the day- and it can be easy for us mamas to put our kiddos’ breakfasts before our own and forget to eat ourselves!

My absolute FAVORITE prep-ahead breakfast is egg cups! They’re crazy easy to throw together, last for a few days, they’re kid AND grown-up approved, and they’re protein packed so they actually keep you full during school drop offs, errands, work or whatever else you’ve got going on during your busy mama morning.

The BEST part about egg cups, though, is how versatile they are. There are SO many options to choose from- classic veggie or one of these- my family’s go-tos! Scroll down for all three easy variations.

Meal Prep Egg Cups: 3 ways
Makes 10-12 egg cups

Basic Recipe:

• 10-12 large eggs (I stick to 10 if there is more filling); or 4 eggs + 1 cup egg whites
• 1/2 tsp sea salt
• 1/4 cup milk of choice (unsweetened) or heavy cream (my preference for the best texture)
• 1-2 cups veggies (see below for options)
• 1/2-1 cup cheese (optional)

High Protein Base (adds 4.6g protein per egg cup):

• 6 eggs
• 1/2 cup cottage cheese
• 1/2 cup egg whites
• 1/2 tsp sea salt
• 1-2 cups veggies (see below for options)
• 1/2-1 cup cheese (optional)

Western:

• 1/4 cup chopped green onion
• 1/4 cup chopped ham (about 2 oz)
• 1 finely diced bell pepper
• 1/2-1 cup shredded cheddar cheese

Broccoli Cheddar:

• 1-2 cups steamed broccoli (chopped very small)
• 1/2 shredded sharp cheddar cheese
• 1/2 tsp Italian seasoning
• 1/4 tsp garlic powder

Florentine:

• 1 cup chopped spinach
• 1 cup sliced grape tomatoes
• 1/2 cup crumbled feta

To cook:

1. Pre-heat oven to 375.
2. Crack eggs into a large mixing bowl and whisk well.
3. Whisk in milk or cream and salt. Add vegetables or other fillings and and stir to mix.
4. Grease 12-cup muffin tin (I recommend a silicone muffin pan). If using, place silicone muffin pan on top of a baking sheet.
5. Evenly divide the mixture between muffin cups (about 1/4-1/3 cup). Place in oven and pour 1 cup of water into bottom of baking sheet (this is optional but recommended, it helps to steam the eggs and create a creamier texture). Bake 25-30 minutes until cooked through (should not jiggle).

Keeps well in fridge for 4-5 days.

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