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Egg Cups

Updated: May 7, 2021

As a personal chef and health coach, I am all about helping people simplify their meal planning. These egg cups are easy peasy to make! Get creative and make them with any veg you like. Low in calories, packed with protein, vital nutrients and fiber. Eaten warm or cold these make a great snack anytime of day.

Egg cups recipe
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Makes 12


  • 1 tablespoon olive oil

  • 1 cup red pepper measured after chopping

  • 1 cup green pepper, chopped

  • 1 cup yellow onion, chopped

  • 2 cups baby spinach, roughly chopped (measured/packed before chopping)

  • 1 cup mushrooms, chopped (measured before chopping)

  • 2 cloves garlic, minced

  • salt to taste

  • 4 whole eggs

  • Optional: hot sauce for drizzling on top!


  1. Preheat oven to 350 degrees F.

  2. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.

  3. Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion. Sauté for 5-7 minutes, or until peppers are tender.

  4. Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic. Season with salt and remove from heat.

  5. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together. Stir in cooked veggies.

  6. Pour the egg/veggie mixture evenly into the prepared muffin pan. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.

  7. Cool slightly and serve immediately!

Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.

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