Egg Cups

So simple and so many ways to make this dish (see my notes below)!

Serving Size = 1 (personally…this is how much I eat every morning)…that’s why you’ll see 2 Egg Cups and 2 Egg Muffins (no cups because I only wanted to take in 2 slices of bread).

(27g protein, 26g carbs, 9g fat, 322 calories)


  • 1 whole egg
  • 4 egg whites
  • 1/2 oz of sharp cheddar (or cheese of choice)
  • 2 slices of whole wheat bread
  • salt, pepper (optional)


Preheat oven 350 F.

Combine eggs, salt and pepper in a bowl and whisk.  Grate cheese if it’s in a block or just add already grated cheese to dish and whisk again.

Spray muffin pan with PAM (or you can use ramekins).

Slightly press your bread into the muffin pan (see picture).  Don’t smash it in there, but make sure it forms.

Pour egg mixture into pan (see picture).  Fill almost to the top…leave a little bit of room for expansion of the eggs.

Place on middle rack in oven and cook for 25 minutes (there should be no jiggle in the middle).  You can use a toothpick to test if you wish…but 25 min. has always been consistently enough for me.


*NOTE*  Try this with meats, veggies, etc added to the meat mixture.

**NOTE** You can also use the egg whole, but it will add to the overall fat and calories of the dish.  Cooking times will vary based on how done you want the yolk.

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