Easy Egg Cups

A full fridge makes me happy, it makes me feel like I have options.  What makes me even happier is having some go-to items that are ready to eat for snacks and meals at any time of day. This means a little food prep is required a couple times a week. Upfront it’s a little more work but after that it’s just reaching into the fridge to grab what’s already made.

I like these “go-to” food items to be straight forward and easy to prep, I also like healthy and of course, tasty. The last while I’ve been making egg cups, you can reheat them or eat them cold which make them perfect to take on the go.  These things are full of protein, healthy fats, calcium, very low carb and will last up to 3 days in the fridge (you can also freeze them). They take me about 10 minutes to prep, then 20 minutes to bake, and voila!

Egg Bites recipe:

Preheat oven to 375 degrees.  Place 12 parchment paper muffin cups into muffin tins.

  • 6 eggs
  • 1/2 c plain greek yogurt
  • 1/2 c cottage cheese (2%)
  • 1/2c mozzarella cheese
  • 1 c red peppers, thinly chopped
  • 4  green onions, chopped
  • 4  garlic cloves
  • 1tbsp avocado oil
  • S&P


In a medium size frying pan sauté peppers, green onion, and garlic in 1tbsp of oil over medium heat. (Or use any filling you like)


In blender crack whole eggs, add the greek yogurt, cottage cheese, mozzarella cheese, and season with some salt & pepper. Blend on high for about 30 seconds and then set aside.


Once the veggies are soften and slightly browned, remove from heat.  Pour egg mixture into parchment cups and fill to 3/4 full, add a small spoonful of the veggie mixture to each cup evenly distributing. Top with a sprinkle of mozzarella cheese and then pop in the oven for 20 minutes or until the centre is not giggly.  Enjoy!



  • The most nutrition dense part of the egg is in the yolk. This is where you find your omega fatty acids which helps with brain function, cardiovascular health, and immune support.
  • The whole egg contains the vitamins and minerals that are needed for routine functioning of cells, your metabolism, nervous system, memory, and brain health (as I mentioned above).
  • The whole egg contains all the daily vitamins and minerals that are needed to produce energy in the cells in your body.
  • As most of us are familiar, eggs are a great source of protein (6g per whole egg), which helps keep our muscles working, and helps them grow.
  • Because the yolk contains the fat, eating a yolk or two will help satiate your appetite for longer.

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