Name: Power Protein Egg Cups
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: Nonstick cooking spray; ½ cup unsweetened almond milk; 2 cups egg whites (approx. 16 eggs); Sea salt (or Himalayan salt) and ground black pepper (to taste; optional); 2 slices cooked turkey bacon, chopped; 3 oz. cooked chicken breast, shredded; 2 cups red bell peppers, chopped; 1 cup onion, chopped

Mornings can be tough. There are a hundred things to do to before rushing out the door, and often breakfast is an afterthought.

It’s tempting to reach for a breakfast bar, grab a “healthy” scone at the coffee counter (it has blueberries in it, so it counts, right?), or worse, skip breakfast altogether.

That’s where these protein-packed egg cups come in. The simple recipes for these grab-and-go mini-omelets make enough for a week’s worth of breakfasts.

Got extra? Store them in the fridge and reheat them in the microwave.

Here are three different versions:
Power Protein Egg Cups
Southwestern Egg Cups
Super Green Egg Cups

Inspired to make your own egg cup recipes? Add lean proteins, leafy greens, vegetables, or herbs in the same proportions as we have and show us your results!

Power Protein Egg Cups

Start your morning off strong with this low-fat, high-protein egg cup recipe with turkey bacon, shredded chicken, sweet onions, and peppers.

3.66 from 50 votes

Power Protein Egg Cups

Keyword gluten free, High in Protein, Made Without Dairy

Prep Time 15 mins

Cook Time 20 mins

Total Time 35 mins

Servings 6 servings, 2 egg cups each

Calories 110 kcal

Author Beachbody

Ingredients

Nonstick cooking spray
½ cup unsweetened almond milk
2 cups egg whites (approx. 16 eggs)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional) 
2 slices cooked turkey bacon, chopped
3 oz. cooked chicken breast, shredded
2 cups red bell peppers, chopped
1 cup onion, chopped

Instructions

Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
Evenly pour egg white mixture over turkey bacon mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts

Power Protein Egg Cups

Amount Per Serving (1 serving)

Calories 110 Calories from Fat 18

% Daily Value*

Fat 2g3%

Cholesterol 16mg5%

Sodium 279mg12%

Carbohydrates 6g2%

Fiber 2g8%

Sugar 4g4%

Protein 16g32%

* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
½ Green
½ Red

2B Mindset Plate It!
A great protein as part of breakfast.

Southwestern Egg Cups

Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.

3.59 from 29 votes

Southwestern Egg Cups

Course Snack

Prep Time 15 mins

Cook Time 20 mins

Total Time 35 mins

Servings 6 servings, 2 egg cups each

Calories 226 kcal

Author Beachbody

Ingredients

Nonstick cooking spray
½ cup unsweetened almond milk
2 cups egg whites (16 large eggs)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
12 medium jalapeños, seeds and veins removed, chopped
1½ cups black beans, drained, rinsed
6 oz. cheddar cheese (about ¾ cup)

Instructions

Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide jalapenos, beans, and cheese between prepared muffin cups.
Evenly pour egg mixture over broccoli mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

Nutrition Facts

Southwestern Egg Cups

Amount Per Serving (1 serving)

Calories 226 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 6g38%

Cholesterol 30mg10%

Sodium 616mg27%

Carbohydrates 13g4%

Fiber 5g21%

Sugar 2g2%

Protein 21g42%

* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
1 Green
½ Red
½ Yellow
½ Blue

2B Mindset Plate It!
Add a little more protein and FFC as part of breakfast.

Super Green Egg Cups

21 Day Fix- and Popeye-approved, this egg cup recipe is loaded with three types of green vegetables. Wanna go really crazy? Sprinkle these with chopped chives.

4.31 from 73 votes

Prep Time 15 mins

Cook Time 20 mins

Total Time 35 mins

Servings 6 servings, 2 eggs cups each

Calories 152 kcal

Ingredients

Nonstick cooking spray
¼ cup unsweetened almond milk
12 large eggs, lightly beaten
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 cup steamed broccoli, coarsely chopped
½ cup chopped green bell pepper
1 cup chopped raw spinach

Instructions

Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and eggs in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide broccoli, spinach, and bell peppers between prepared muffin cups.
Evenly pour egg mixture over broccoli mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.