I love starting my day with something that’s both tasty and packed with protein and these protein breakfast cups are just the thing! They’re low in carbs, high in flavor, and a fun way to use leftover veggies from the fridge. Plus, they’re super easy to make and store, which makes them great for busy school mornings or workdays.
Method
Preparing the Eggs
Start by cracking all 8 eggs into a large mixing bowl. This will be the base of your breakfast cups. Once all the eggs are in, add your grated cheddar cheese and all the spices salt, paprika, garlic powder, and oregano. Use a whisk or fork to beat everything together until the mixture is smooth and slightly frothy. This step helps blend the flavors and creates a light, fluffy texture once baked.
Getting the Chicken Slices Ready
Next, take your 12 cooked chicken breast slices and prepare them to fit the muffin tin. To do this, make a small cut on each side of the slices. This little trick helps the chicken bend and sit better in the round muffin cups, almost like a liner or base for your egg mixture.
Prepping the Muffin Tin
Grab a 12-cup muffin tin and spray each cup lightly with cooking oil. This is an important step it stops the egg mixture from sticking and makes it much easier to take the breakfast cups out once they’re done baking. If you skip this, your eggs might stick to the tin and break apart.
Building the Breakfast Cups
Place one prepared chicken slice into each muffin cup, pressing it gently into the shape of the cup. This creates a tasty base and helps hold the egg mix in place. After that, take your chopped mushrooms, spinach, and red bell pepper, and divide them evenly among all 12 cups. These veggies add color, flavor, and extra nutrients.
Pouring the Egg Mixture
Now, take your bowl of whisked eggs and carefully pour it into each muffin cup. Fill each cup just about ¾ full. It’s important not to overfill them, because the eggs will puff up while baking and can spill over the edge if there’s not enough space.
Baking the Cups
Once all the cups are filled, place the muffin tin in a preheated oven at 200°C (about 390°F). Bake for 12 minutes. Keep an eye on them near the end when the tops look set and lightly golden, they’re done! You can also gently press the center of one cup; if it bounces back and isn’t runny, it’s ready.
Necessary Tools
- Mixing bowl
- Whisk or fork
- Muffin tin (12-cup size)
- Cheese grater
- Chopping board & knife
- Cooking spray or oil
- Oven
🍳 Protein Breakfast Cups Recipe, Perfect for a busy morning or meal prep!
Cuisine: AmericanDifficulty: Easy4
servings10
minutes12
minutes22
minutesIngredients
8 eggs
50g Cheddar cheese (grated)
12 slices of cooked chicken breast
4 to 6 mushrooms (chopped)
1 cup fresh spinach (roughly chopped)
½ red bell pepper (chopped)
Spices (½ tablespoon each):
Salt
Paprika
Garlic powder
Oregano
Directions
- Crack the eggs into a mixing bowl.
- Add the grated cheddar and all the spices. Whisk everything together until smooth.
- Take the chicken slices and make small cuts on both sides so they can fit better into the muffin cups.
- Spray your muffin tin with oil to stop the cups from sticking.
- Place one chicken slice in each muffin cup to form a little base.
- Add your chopped mushrooms, spinach, and bell pepper on top of the chicken.
- Pour the egg mixture evenly into each muffin cup.
- Bake at 200°C (about 390°F) for 12 minutes, or until the egg is set and lightly golden.
Notes
- Don’t overfill the muffin cups leave a little space at the top or the egg will spill over while baking.
- Make sure to spray or grease the tin well so the cups don’t stick.
- Cut the veggies small so they cook quickly and evenly.
- Use cooked chicken slices, not raw, since they won’t cook through in 12 minutes.
Serving Suggestions
- Serve with a side of avocado slices or a small fruit bowl.
- Add hot sauce or salsa for a little kick.
- Perfect to pack in lunchboxes or eat on the go.
- Enjoy with a warm cup of coffee or tea!
Fun Fact
Did you know eggs are one of the best sources of protein for your muscles and brain? They’re also full of nutrients like vitamin D and B12, which help keep your energy up!
Conclusion
These protein breakfast cups are one of my favorite recipes to meal prep. They’re healthy, quick to make, and totally yummy! Whether you’re starting your day or grabbing a snack, they’re a great way to enjoy a balanced bite with minimal fuss. Give them a try you might find yourself making a double batch next time!
