Delicious and Easy High Protein Egg Cups

The credit for this high protein egg cup recipe goes to a creative client of mine. ┬áIt is quickly becoming a staple breakfast item in our house because it’s easy, you can make it ahead of time to eat throughout the week, and it’s so filling. The picture shows these made in mini porcelain cups, but I’ve also seen variations of this recipe using muffin tins, so I expect that would work just as well if you don’t have the cups.


This can be anything you’d like. Get creative! Eggs or egg whites, veggies of choice, a sprinkle of low-fat cheese and lean meats are a great option.

Some of my favorite ingredients:

  • Lean turkey sausage or meatless sausage (cut up in small pieces)
  • Spinach and mushrooms
  • Low-fat cheddar
  • 5 egg whites (you may also use whole eggs, if you’d like, although calories will be modified)


  • Spray the cup, put turkey sausage or cut up meat in the bottom of the cup. Layer with the low-fat cheese and veggies and then pour egg whites over top until the liquid fills up to the inner lip of the cup.
  • Bake at 350 degrees for about 25-30 minutes. They will rise and the top will be golden brown.

I like to serve these with a whole grain carb (like oatmeal or whole wheat toast) or fruit because I tend to do better if I start my day with a mix of carbs and protein, but if you are trying to go low-carb in the morning these can be served on their own.

Nutrition (may vary depending on ingredients you use)

Calories: 181
Protein: 22 grams
Carbs: 1 gram
Fat: 8 grams