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Meal Prep Egg Cups: 3 ways

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I'm Kris, trained chef, culinary nutritionist and busy mom, here to help you take the stress out of healthy eating with flexible meal planning, simplified meal prep and easy budget-friendly meals.

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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- setting us up for those morning hangries that leave us running through the drive through for the third time that week, overeating at lunch, or in the chip bag at 8pm wondering why we’re so hungry… that’s right- even the 8pm chip dive can be set off by not fueling ourselves enough during the day- breakfast sets us up for a more balanced day.

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 (a long time favorite of my meal prep course students) 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:

  • 12 large Eggs
  • 1/2 tsp sea salt
  • 1/4 cup milk of choice (unsweetened) or cream
  • 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
  • 1 cup chopped bell pepper
  • 1/2-1 cup shredded cheddar cheese

Broccoli Cheddar:

  • 2 cups steamed broccoli
  • 1/2-1 cup shredded cheddar cheese
  • 1/2 tsp Italian seasoning
  • 1/4 tsp garlic powder

Florentine:

  • 1 cup chopped spinach
  • 1 cup sliced grape tomatoes
  • 1/3 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 and stir to mix.
  4. Grease 12-cup muffin tin. (I recommend a silicone muffin pan).
  5. Evenly divide the mixture between muffin cups (about 3-4 tbsp per cup). Bake 25-30 minutes until cooked through (should not jiggle).

Keeps well in fridge for 4-5 days.

Print

Meal Prep Egg Cups: 3 ways

  • Author: Kristin Dovbniak
  • Prep Time: 5
  • Cook Time: 20-25
  • Total Time: 47 minute
  • Yield: 12 1x

Ingredients

Scale

Basic Recipe:

  1. 12 large Eggs
  2. 1/2 tsp sea salt
  3. 1/4 cup milk of choice (unsweetened) or cream
  4. 12 cups veggies (see below for options)
  5. 1/21 cup cheese (optional)

Western:

  • 1/4 cup chopped green onion
  • 1/4 cup chopped ham
  • 1 cup chopped bell pepper
  • 1/21 cup shredded cheddar cheese

Broccoli Cheddar:

  • 2 cups steamed broccoli
  • 1/21 cup shredded cheddar cheese
  • 1/2 tsp Italian seasoning
  • 1/4 tsp garlic powder

Florentine:

  • 1 cup chopped spinach
  • 1 cup sliced grape tomatoes
  • 1/3 cup crumbled feta

 

Instructions

  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 and stir to mix.
  4. Grease 12-cup muffin tin. (I recommend a silicone muffin pan).
  5. Evenly divide the mixture between muffin cups (about 3-4 tbsp per cup). Bake 25-30 minutes until cooked through (should not jiggle).

Notes

Keeps well in fridge for 4-5 days.

 

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