Hello beautiful!
These meal prep egg cups are one of my favorite things to have stocked in the fridge or freezer because they make busy mornings so much easier. Grab a couple on your way out the door, pack them in a container for the road, or reheat them in minutes before the chaos of the day begins. High protein, real ingredients, and zero stress -- that is everything I want in a breakfast.
What I love most about this recipe is how incredibly customizable it is. I added my homemade chicken Italian sausage to mine but the world really is your oyster here! Try sliced ham or turkey, bell peppers, zucchini, squash, spinach, tomatoes, or even a little dollop of pesto. You really cannot go wrong.
And can we talk about the mini potato at the bottom? That little addition is a total game changer. It adds so much substance to each cup and honestly keeps me full so much longer than a regular egg cup would. It is a small detail that makes a really big difference.
Make a big batch on Sunday, stash them in the freezer, and thank yourself all week long. This is what easy, nourishing meal prep actually looks like and I hope your family loves them as much as mine does!
High Protein Chocolate Baked Oats
Egg Cups
Ingredients:
> 12 mini potatoes
> 6 Lg whole eggs + 6 Lg egg whites
> 16 oz homemade chicken Italian sausage
> 1/4 c crumbled goat cheese or cheese of your choice
> salt & pepper
> 1-2 tsp Italian seasoning
Optional Toppings:
> bell peppers, zucchini, tomatoes, spinach, broccoli, sun dried tomatoes, bacon, turkey bacon, cheddar cheese, the world is your oyster! Try lots of different egg cups and see what you love best!
Instructions:
1. Boil the mini potatoes in salted water for 12 minutes or until soft
2. Spray your muffin tin with non-stick spray then add boiled potatoes into muffin tin. Smash with a spoon, drizzle with olive oil and season with salt and pepper.
3. Bake at 425 degrees Fahrenheit for 12-15 minutes until crispy
4. Blend eggs, egg white and seasonings until smooth
5. Pour egg mixture over the crispy potatoes. Add toppings.
6. Bake again at 425 degrees Fahrenheit for about 20 minutes or until fully cooked.
7. Let cool slightly and enjoy.
Pro Tip:
If you are meal prepping to have some of these in the freezer for later in the week you will want to "flash freeze" the egg cups before putting them into a container or plastic bag. Allow egg cups to cool completely, then put them on a cookie sheet lined in parchment paper for 1-2 hours, then put them in your storage container of your choice and freeze.
Hope you enjoy! 💛
