Perfect Bite-Sized Egg Muffin Cups

January 18, 2017

Meal Prep Symbol greenThese healthy egg white muffin cups are loaded with veggies, filled with protein, and can be made in advance! They are perfect for meal prep. Sounds like the perfect breakfast to me. Oh yeah, and they taste good too! We chose spinach and tomato for our veggies, but you can add any veggies you want!










2 cups spinach

1 roman tomato
2 cups egg whites well beaten
Salt to taste
½ teaspoon pepper


1. Preheat the oven to 350˚F
2. Lightly grease a muffin tin,
then divide the spinach, tomatoes, and egg whites across 6 cups equally. Season with salt and pepper.

3. Bake for 15 minutes, or until the eggs set.

These egg cups are perfect for meal prep. Store in an airtight container and keep in the refrigerator all week for a healthy on the go snack!


3 responses to “Perfect Bite-Sized Egg Muffin Cups”

  1. Linda Rowlette says:

    I am going to try these! Thx.
    Had an epiphany yesterday — I am addicted to starches, especially in the form of great breads (challah, sour dough, rye, etc. etc.). This epiphany came to me yesterday afternoon when I had a craving for bread or mashed potatoes. I did some reading on google and found out that “Sweets and starches are now known to act like hard drugs in the body. The first stop in beating carbohydrate addiction is to understand that sugar and starch are actually at least as addictive as alcohol and drugs” (www.dietcure.com). That most definitely was an eye opener for me!!!!

    • Denise Carter says:

      Linda, Thanks for sharing. It’s definitely a process. Not all carbohydrates are bad. Carbohydrates can be either simple or complex. Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy. So it’s important to stay away or eat every so often those simple, addictive carbs. Take it day-by-day and try to make better choices and reach for those complex carbs in place of enriched, sweet, simple carbohydrates.

  2. Mary Rice says:

    Sounds good. I actually do something like that now and it is great.

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