One of my favorite things to meal prep are egg cups! They are super high in protein, low in carbs and can be customized so many different ways. The best part about them is they can easily be stored in the fridge and enjoyed for breakfast, lunch and even dinner!

My two go-to egg cup recipes are a “Spinach, Turkey, Sundried Tomato Egg Cup” and then a “Avocado, Peppers and Spicy Seasoning” making it like a Tex-Mex Egg Cup.

I love making egg cups because there is really no wrong way to do it! I like to chop up ingredients that I already have in my refrigerator to make different flavor combinations.

I always like to start with 3 whole eggs and 1 small 8 oz. carton of egg whites. This will usually make 12 eggs cups in a muffin tin.

Pro tip: get yourself a silicone muffin tin! They are amazing and the egg cups slide right out of them! No matter how much non-stick spray I would put on my metal muffin tins, I always felt like I lost half of the egg cup when trying to remove them.

Spinach, Turkey, Sun-dried Tomato Egg Cups

Ingredients (makes 12 egg cups)

  • 3 eggs
  • 1 8 oz.  carton of egg whites
  • Milk
  • Salt & Pepper
  • 1 cup chopped deli turkey
  • 1 cup chopped raw spinach
  • ½ cup chopped sun-dried tomatoes

Tex-Mex Egg Cups

Ingredients (makes 12 egg cups)

  • 3 eggs
  • 1 8 oz. carton of egg whites
  • Milk
  • Salt & Pepper
  • 1 Diced avocado
  • 1 Diced bell pepper (can use red, green, yellow or orange)
  • Mrs. Dash Extra Spicy Seasoning Blend added to egg mixture


  • Preheat your oven to 350.
  • In a large bowl, whisk 3 eggs, 1 8 oz. carton of egg whites and a splash of milk, along with salt and pepper.
  • Spray muffin tin with non-stick cooking spray.
  • Arrange your pre-chopped ingredients in the bottom of each muffin tin.
  • Once all ingredients are in the muffin tins, ladle egg mixture into each individual tin (a soup ladle works best!)
  • Bake for 15-20 minutes until the tops of the egg cups get big and fluffy and slightly golden brown on top.
  • Let cool for a few minutes before popping them out of the muffin tin.
  • Store in an air-tight container in the refrigerator and reheat as needed.