Easy Egg Cups

Every evening, I pack breakfast, lunch, and snacks to bring to the hospital for the next day. The trickiest thing about planning breakfast is the protein for sure.

These egg cups are a great solution! They taste delicious, are easy to reheat (or honestly taste good cold in a pinch). Also packed with protein, and there are SO many flavor possibilities.

I just used what I had on hand (mushrooms, green onions, and cheddar) but you can put anything your heart desires in these—I brainstormed a list of 10+ combinations I want to try!

Fueling notes:

  • Per egg cup, this recipe packs 8 g of protein and 6 g of fat.
  • Pre-workout: have at least 2 hours before your session to give you enough time to digest and pair with as much carbs as you’re hungry for (e.g toast).
  • Post-workout: pair every 2 cups with 48-64 grams of carbs (e.g 2 slices of toast or 1 bagel) within 1-2 hours of your session.

The Stuff

  • A dozen eggs
  • 1/2 onion, diced
  • A handful of shredded or crumbled cheese (cheddar, provolone, Swiss, bleu cheese, feta, goat cheese)
  • Salt and pepper

Extra toppings to mix & match: ~1 tablespoon per cup or 3/4 cup in total

  • Protein: ham, sausage, Canadian bacon, etc
  • Veggies: tomatoes, green onions, mushrooms, peppers, olives, spinach, kale, broccoli, asparagus
  • Herbs: basil, rosemary, cilantro, parsley
  • Spices: garlic powder, onion powder, red pepper flakes

The Steps

  1. Whip up 12 eggs, half of a diced onion, and a dash of salt and pepper and add the mixture to a greased muffin tin.
  2. Sprinkle of your filling of choice (about a tablespoon of each) into the cups. I did around a tablespoon of green onions in half and sautéed mushrooms in the other.
  3. Top each cup with a sprinkle of cheese.
  4. Bake at 350 degrees around 24 minutes or until puffed up and firm to the touch.
  5. Remove from oven and use a knife or spatula to loosen the edges and remove from pan. Refrigerate any leftover egg cups or freeze for later.

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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