You are going to love how simple, savory and wholesome these High-Protein Meal Prep Egg Cups are. I wanted to share an easy, high-protein breakfast recipe that you can effortlessly meal prep and this one definitely accomplishes that.

We all know I’m a die-hard smoothie girlie, and that’ll probably never change, but right now I’m deep in my egg era and showing no signs of stopping. Who’s with me?

SIMPLE AND SAVORY EGG CUPS

These easy-to-make High-Protein Meal Prep Egg cups are so savory and satiating. Best part is they’re perfect for reheating throughout the week for breakfast, lunch or a high-protein snack. Love that for all of us busy bees and mamas-to-be.

I mean, what’s not to love about a recipe that’s easy, nutritious and delicious, but can also be made with ingredients you likely already have in your fridge?

All you have to do is sauté your veggie mix-ins, blend up your fluffy egg mixture, top with a little cheese + green onion, and bake it all together in a muffin tin for 20 minutes. And I’m telling you, they come out so cute, colorful, and delicious.

A HEALTHY-BUT-TASTY BALANCED MEAL

I’m all about a balanced meal and love that these High-Protein Meal Prep Egg Cups are deliciously nourishing and customizable, allowing you to include your favorite mix-ins or what’s already in your fridge. I went with a handful of healthy-but-tasty ingredients that fuel both my body and taste buds.

  • Eggs: known best as ‘nature’s multivitamin’, eggs are a high-quality, complete protein source that contain vitamins A, D, E, and B vitamins, plus DHA healthy fats, and minerals like choline, iron, folate and selenium.
  • Chicken sausage: packs in even more protein and lots of flavor.
  • Cottage cheese: also contributes to making these egg cups high-protein, plus supports bone health, provides good nutrition and essential amino acids.
  • Red bell pepper + Green onions: red bell peppers are a good source of fiber, and both of these vibrant veggies are loaded with antioxidants, vitamins and add the tastiest, nutritional boost.
  • Baby spinach: high in potassium and rich in B vitamins + iron, adding baby spinach is the best way to not-so-sneakily sneak in some greens.

Seasoned with salt + pepper, I topped my cutie little egg cups with some shredded goat cheddar and sliced green onions, and omg you guys, I’m obsessed!

A MEAL PREP RECIPE ON REPEAT

So I have a confession: I haven’t always been into meal prepping, but these High-Protein Meal Prep Egg Cups are so simple, nourishing and delish that I might be having a change of heart. I already know this will be a repeat recipe I turn to often when I enter the postpartum stage (so soon!).

With endless possibilities for flavorful combinations, I know you’re going to love these too! And if you’re looking for more high-protein breakfast ideas, click here for a blog post I shared earlier this year with some of my go-to’s.

And don’t forget to tell me what you think + any mix-in combos you try in the comment section below. Hope you enjoy!

INGREDIENTS YOU’LL NEED:

Mix-ins:

  • Avocado oil
  • Green onions
  • Red bell pepper
  • Chicken sausages (I like Applegate)
  • Kosher salt
  • Dried oregano
  • Freshly ground black pepper
  • Baby spinach

For the Egg Mixture:

  • Pasture-raised eggs
  • Cottage cheese (I like Good Culture Lactose-Free)
  • Kosher salt
  • Freshly ground black pepper

Topping:

  • Shredded goat cheddar

HOW TO MAKE MY HIGH-PROTEIN MEAL PREP EGG CUPS

*Note: these work much better if you use a silicone muffin tin which makes the egg cups very easy to release from the pan. If you use a silicone mold, be sure to put it on a baking sheet before pouring the egg mixture in to reduce spilling.

Preheat the oven to 375. Spray your muffin tin with avocado oil cooking spray and set aside. 

Mix-ins:

In a large skillet, heat the avocado oil over medium heat. Once hot, add the white parts of the green onions, and red bell pepper. Sauté for 2 minutes until the veggies start to soften.

Add the sausage, salt, dried oregano, and pepper. Toss to combine and cook, undisturbed, for about 3 minutes or until the sausage begins to browns. Stir, and continue to cook until the sausage is browned on all sides. During the last minute of cooking, add in the spinach and toss to combine. Cook until the spinach is just wilted. Allow to cool before adding to the muffin tin.

Once cooled to the touch, spoon even amounts of the veggie and sausage into the cups. 

Egg Cups:

In a blender, add the eggs, cottage cheese, salt and pepper, and blend until fluffy and pale yellow.

Carefully pour the egg mixture in the muffin tins, making sure not to overfill since the eggs will rise while baking. Top with the cheese and the green parts of the green onions.

Transfer to the oven and bake for 17-20 minutes until the tops of the egg cups are golden brown. Allow to cool before removing from the muffin tin.

Serve on its own or with a side of fresh berries and sourdough toast. Enjoy!

To Store:

Allow the egg cups to cool entirely before storing in an airtight container. They’ll last in the fridge for about 5 days and heat up great in a toaster oven.

RECIPE SUBSTITUTIONS & QUESTIONS

Feel free to customize the mix-ins as much as you’d like! You could go the broccoli-cheddar, or bacon + cheddar route. Spinach + feta is another simple but delish option, as well as a combo of any color bell pepper, jalapeño + shredded cheddar or jack cheese. All of these, plus more, are great ways to switch up the recipe a bit if you’re on-the-go and find yourself prepping these often.

For the egg mixture, I used a lactose-free cottage cheese since I have a lactose-intolerance, but you could replace with milk (regular or dairy-free, like almond milk) to keep it fluffy. I haven’t tried this option, so you may need to play around with the measurement.

WHY ADD COTTAGE CHEESE TO EGGS?

Cottage cheese is added to eggs for a couple different reasons. It increases the protein content while helping to add to the flavor and texture, making them creamier and fluffier. It’s a great way to add that savory, slightly-cheesy taste while keeping the protein content high.

WHY ARE MY EGG MUFFINS SOGGY?

A mistake that’s sometimes made resulting in soggy egg muffins is not sauteing your vegetable mix-ins before adding to the egg mixture and baking. If you bake your egg cups with raw veggies mixed in, the excess moisture seeps out while baking, giving that soggy texture. Sauteing your vegetables before baking in the egg cups allows the moisture to cook out, so it’s definitely a step you don’t want to skip!

SHOP THIS RECIPE:

HERE’S MORE HIGH-PROTEIN BREAKFAST IDEAS:

PB & Raspberry Smoothie   

Dippy Tomato Egg Skillet

High-Protein Blended Banana Oat Pancakes

Egg, Sausage, and Crispy Cheese Breakfast Tacos

Bacon, Egg and Cheese Breakfast Sandwich For A Crowd

High-Protein Meal Prep Egg Cups

5 from 1 vote
By Rachael DeVaux
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Servings: 12 egg cups
These Egg Cups are so simple, savory and nourishing. Easy to make and perfect to reheat for breakfast, lunch or a high-protein snack.

Equipment

  • Blender
  • Silicone muffin pan
  • baking sheet

Ingredients 

For the Mix-ins:

  • 2 tablespoons avocado oil
  • 6 green onions, thinly sliced, green and white parts divided
  • 1 small red bell pepper, chopped
  • 7 ounces chicken sausages, chopped, (I like Applegate)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon dried oregano
  • Freshly ground black pepper
  • 2 cups baby spinach

For the Egg Mixture:

  • 8 large pasture raised eggs
  • 1/2 cup cottage cheese, (I like Good Culture Lactose Free)
  • 1/2 teaspoon kosher salt
  • Freshly ground black pepper

Topping:

  • 1 cup shredded goat cheddar

Instructions 

  • *Note: these work much better if you use a silicone muffin tin which makes the egg cups very easy to release from the pan. If you use a silicone mold, be sure to put it on a baking sheet before pouring the egg mixture in to reduce spilling.
  • Preheat the oven to 375. Spray your muffin tin with avocado oil cooking spray and set aside.

Mix-ins:

  • In a large skillet, heat the avocado oil over medium heat. Once hot, add the white parts of the green onions, and red bell pepper. Sauté for 2 minutes until the veggies start to soften.
  • Add the sausage, salt, dried oregano, and pepper. Toss to combine and cook, undisturbed, for about 3 minutes or until the sausage begins to browns. Stir, and continue to cook until the sausage is browned on all sides. During the last minute of cooking, add in the spinach and toss to combine. Cook until the spinach is just wilted. Allow to cool before adding to the muffin tin.
  • Once cooled to the touch, spoon even amounts of the veggie and sausage into the cups.

Egg Cups:

  • In a blender, add the eggs, cottage cheese, salt and pepper, and blend until fluffy and pale yellow.
  • Carefully pour the egg mixture in the muffin tins, making sure not to overfill since the eggs will rise while baking. Top with the cheese and the green parts of the green onions.
  • Transfer to the oven and bake for 17-20 minutes until the tops of the egg cups are golden brown. Allow to cool before removing from the muffin tin.
  • Serve on its own or with a side of fresh berries and sourdough toast. Enjoy!

To Store:

  • Allow the egg cups to cool entirely before storing in an airtight container. They’ll last in the fridge for about 5 days and heat up great in a toaster oven.

Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

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  1. 5 stars
    These high-protein meal prep egg cups have revolutionized my mornings! I’ve been experimenting with different fillings and recently tried adding Kodiak Cakes protein mix for an extra nutritional boost. They’re easy to make ahead and perfect for busy weekdays. Check out Kodiak Cakes for similar protein options to elevate your meal prep game!