Mostly Egg White Protein Packed Breakfast Cups

A few weeks ago we had one of those weekends. You know what I’m talking about. One of those weekends where everyone has a packed full schedule and no one was going in the same direction. Planned chaos, I like to call it. It was impossible to have something hot and ready for everyone when they needed it before heading out each day. The perfect reason to make these Mostly Egg White Protein Breakfast Cups a few days before! At 99 calories each and just 11 grams protein, 1 gram carbohydrate and 5 grams fats these are great for any day of the week. Easy to make ahead and store in a tupperware until you’re ready to use. Perfect for any busy, on-the-go family who wants to be sure everyone is getting something both tasty and good for them before heading out the door in the morning. They store easily in a refrigerator. Just pop them in the microwave for about 30-45 seconds when you’re ready for breakfast or a snack any time of the day!

Turkey bacon and extra sharp cheddar cheese provide big, savory flavor, satisfying even your pickiest breakfast eaters. The best part about these make ahead cups is you can customize to your families likes and dislikes. I do half with broccoli and half withouts since my kids don’t like it for breakfast. You may like asparagus. Switch it up however you like, add the ingredients you want and remove the ones you don’t. Easy peasy.

So the next time you need to feed a lot of people at different times or you just need to food prep for your week, try this recipe. You’ll be glad you did. Or better yet, make them today! Your family will thank you. I promise.

Yummy macro-efficient breakfast cups that fit into any plan, any day of the week!

 

Print Recipe
Mostly Egg White Protein Packed Breakfast Cups
These mostly egg white breakfast cups pack quite the protein punch! At just 99 calories each with 11P, 1C & 5F these are great for any day of the week. Make them ahead and put them in a tupperware until you're ready to use. Perfect for any busy, on-the-go family who wants to be sure everyone is getting something both tasty and good for you before heading out the door in the morning. They store easily in a refrigerator. Just pop them in the microwave for about 30-45 seconds when you're ready for breakfast or a mid-morning snack! 99 cals 11P/1C/5F
Course Breakfast
Cuisine Egg White
Prep Time 15 Minutes
Cook Time 25 Minutes
Passive Time 40 Minutes
Servings
Cups
Ingredients
Course Breakfast
Cuisine Egg White
Prep Time 15 Minutes
Cook Time 25 Minutes
Passive Time 40 Minutes
Servings
Cups
Ingredients
Instructions
  1. Preheat oven to 350 degrees.
  2. In a mixing bowl wisk together the two whole eggs and egg whites until combined.
  3. Add garlic salt and pepper.
  4. Generously grease a 12 cup muffin tin and begin filling cups with Turkey bacon, onion, broccoli and cheese. Add any other items you like.
  5. Fill each cup 2/3 full with egg mixture.
  6. Bake for 20-25 minutes until center is cooked throughout.
  7. Enjoy!

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More about Tracy Crawford

4 Comments

    1. Tracy, Thanks for the recipe! I will be making it for breakfasts this week. I’ve noticed that many people only eat the whites of eggs and I still haven’t figured it out.Why not use whole eggs? I know that cholesterol is in the yolk, but that is mostly only a problem for people with heart disease. Is the yolk drastically higher in calories? Thanks!

      1. That’s a great question Becky. The reason many people who are tracking their macronutrients and calories would use mostly egg whites over only whole eggs is because of calories, proteins and fats. You can (bulk) up an item just by using more egg whites, like I did in this recipe, without sacrificing flavor. The flavor of the yolk is what most people enjoy about the egg so that’s why there are still whole eggs in this recipe, while the majority of egg product comes from the egg whites.

        For a quick comparison:
        1 large whole egg is about 80 calories, 7 grams protein, 2 gram carb and 5 grams of fat.
        Equivalent in egg whites (3 tbsp) is 25 calories, 5 grams protein, no carbs and no fats.

        So, if you’re making a 4 egg omelet and you use one whole egg (for color and flavor) and the equivalent of 3 additional eggs in whites your macros are 155 calories, 22P/1C/5F versus using 4 whole eggs for 320 calories, 28P/4C/20F. The egg white version allows you more calories and fats for other meals without giving up any of the flavor. It’s a personal preference when weighing where you want to spend your daily macros for your current goals.

        I hope that helps answer that for you. Let me know if you’d like additional information.

    1. Now I get it! Thanks for the clear and complete answer! Knowledge leads to better choices!

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