Breakfast Egg Cups (3 Ways)
Kaizen Wellness Recipe
Breakfast Egg Cups (3 Ways)
Simple, high-protein egg cups made with egg whites, whole eggs, vegetables, and bold spices. Perfect for meal prep, quick breakfasts, or easy savoury snacks.
Recipe At A Glance
Best For
Meal prep, breakfast, snacks
Cooking Time
15 to 20 minutes
Flexible
Choose your flavour combo
Choose Your Flavour
Egg Mix One
Baby spinach, mushroom, red onion, Spanish smoked paprika, and nutritional yeast.
Best for: Smoky savoury flavour
Egg Mix Two
Broccoli, carrot, onion, steak & chop spice, and black pepper.
Best for: Hearty vegetable cups
Egg Mix Three
Cilantro, mixed peppers, and Ina Paarman’s Braai Spice.
Best for: Fresh, bold flavour
Breakfast Egg Cups (3 Ways)
Use one flavour combination or make all three in the same muffin tray for an easy variety-based meal prep.
What You Will Need
Egg Mix One
- Baby spinach
- Mushroom
- Red onion
- Spanish smoked paprika
- Nutritional yeast
Egg Mix Two
- Broccoli
- Carrot
- Onion
- Steak & Chop Spice
- Black pepper
- Optional: Ina Paarman’s Cajun Spice
Egg Mix Three
- Cilantro or coriander
- Mixed peppers
- Ina Paarman’s Braai Spice
Try the broccoli, carrot, and onion version with grated vegetables for a finer textured muffin.
Other Flavour Combos
- Cherry tomatoes & fresh basil
- Grilled chicken rashers & liquid smoke
- Butternut, corn & spinach with salt and black pepper
Preparation Method
- Preheat the oven to 180 degrees Celsius.
- Combine egg whites and spices in a separate bowl. Depending on the amount of cups you want to prepare, use one whole egg for every three egg whites. Add salt and pepper to taste.
- Prepare the vegetables for all three versions by chopping them down to equal sizes.
- Grease a muffin tray with Spray & Cook.
- Place the vegetables for each flavour combination into the muffin cups. Make as many of each flavour as you prefer.
- Pour the respective egg mixtures into their vegetable cups.
- Bake for 15 to 20 minutes, or until golden and cooked through.
Coach’s Notes
- These work well for meal prep because they are easy to portion and reheat.
- Use one whole egg for every three egg whites to keep the texture satisfying while controlling calories.
- Chop vegetables evenly so the egg cups cook at the same pace.
- Use grated vegetables if you prefer a softer, more uniform texture.
- Season each batch differently to create variety without changing the basic method.
Recipe Complete
Bake, portion, and enjoy these breakfast egg cups as a simple high-protein meal prep option with plenty of flavour variety.
