Starting the day off with a balanced meal is an excellent way to fuel for success. Breakfast can often be a difficult meal to find balance due to limited time or poor convenience options.

These egg cups are a great choice because they can be cooked in advance and quickly warmed up in the microwave. They are also a great option because they are an easy way to hide vegetables and can easily be adjusted for your specific tastes.

These protein packed recipe pair well with whole wheat English muffins and fresh fruit.

6 large eggs
3 ounces turkey ham steak (or Canadian bacon)
1/2 green bell pepper
1/4 small white onion
1 cup baby spinach
1/4 cup reduced fat cheddar cheese, shredded
1/4 cup unsweetened almond milk (optional)
1/4 tsp garlic powder
Salt and black pepper to taste
Cooking spray as needed

1. Preheat oven to 375 F.

2. Slice onion and bell pepper and cut into 1/2″ long pieces. Cut turkey ham steak into small cubes and roughly chop the baby spinach.

3. Crack the eggs into a large mixing bowl, add the almond milk, and whisk until smooth. Add all remaining ingredients and mix well. Season to taste with salt and black pepper.

4. Generously coat the muffin pan with cooking spray. Ladle the egg mixture into the muffin pan, filling them less than 3/4 of the way to the top. Recipe will produced 8-10 egg cups.

5. Place in the oven and cook for 12-15 minutes or until centers have set. Remove from the oven. Allow to cool slightly and carefully remove from the pan.

220 calories
6 g carbohydrates
20 g protein
13 g fat


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