Protein-Packed Breakfast Egg Cups

Protein-Packed Breakfast Egg Cups

Kickstart your day with a burst of energy and nutrition with these Protein-Packed Breakfast Egg Cups. Perfectly portable and easily customizable, these egg cups are a wholesome breakfast option that can be prepared in advance, ensuring a stress-free start to your mornings.

Ingredients

• 8 large eggs
• 1 cup spinach, chopped
• 1/2 cup bell peppers, diced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cooked and crumbled turkey sausage
• 1/4 cup feta cheese, crumbled
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• Olive oil spray (to grease muffin tin)

Cooking Method

1. Preheat the oven to 350°F (175°C).
2. Prepare a muffin tin by lightly spraying it with olive oil to prevent sticking.
3. In a large mixing bowl, crack the eggs and whisk them together with salt, black pepper, and garlic powder.
4. Fold in the spinach, bell peppers, cherry tomatoes, turkey sausage, and feta cheese until all ingredients are evenly mixed.
5. Pour the egg mixture evenly into each muffin cup, filling them about three-quarters full.
6. Bake in the preheated oven for 20-25 minutes or until the egg cups are set and slightly golden on top.
7. Allow to cool slightly before serving. They can also be stored in the refrigerator for up to 4 days or frozen for longer storage.

Nutritional Value

These Protein-Packed Breakfast Egg Cups are a nutritional powerhouse. Each serving is rich in protein, providing essential amino acids to aid muscle repair and growth. The inclusion of spinach and bell peppers adds a wealth of vitamins and minerals, such as vitamin A, vitamin C, and iron, while the turkey sausage offers a lean source of protein with fewer calories compared to pork. Feta cheese adds a dose of calcium and a tangy flavor, enhancing the overall taste without overwhelming sodium content.

Best Side Dishes and Drinks to Pair

To complement your egg cups, consider pairing them with a light and refreshing side salad, such as a simple mixed greens salad with a lemon vinaigrette. A slice of whole-grain toast or a small serving of quinoa can provide additional complex carbohydrates for sustained energy.

For beverages, a glass of freshly squeezed orange juice can provide a vitamin C-rich boost, aiding in iron absorption from the meal. Alternatively, a cup of green tea offers antioxidants and a subtle caffeine lift to invigorate your morning.