food, Recipes

Make Ahead Egg Cups

I’ve been very focused on meal prepping, as my husband and I are both trying to watch our waistlines.  I try to pack breakfast and lunch for him to take to work, and even though I work from home most days, I find it easier to stay on track if I “pack” my food as well.  When I’m ready for a break, I can just grab one of my containers from the fridge and have a no-brainer healthy meal.

One of our staple breakfasts are egg muffins, or egg cups.  These are a great low carb option packed with protein to keep you full.  You can play with the ingredients to suit your tastes.  Today’s recipe includes sausage, cheese, and spinach, but you can put together any combination that you like to have in your omelettes.

Here’s the recipe!

To make 12 muffins, use the following ingredients:

4 Large Eggs

1 cup liquid egg whites (you can change ratio of eggs to egg whites- you want the equivalent of about 10 eggs)

1 cup spinach, chopped

1/2 tube of breakfast sausage (I used pork because it was lower in sugar, turkey sausage is a lower calorie and fat option)

1/2 cup shredded cheese (or more to taste)

1/4 cup sour cream

Salt to taste

Pepper to taste

Onion powder to taste


Preheat oven to 325 if you plan to make ahead and warm up later.  If you are planning to eat immediately, preheat to 350.

Crumble and brown sausage in a skillet.  Set aside on a paper towel to eliminate some of the grease.

Combine eggs, egg whites, sour cream, and seasonings in a large bowl and scramble.

Add cooked sausage, spinach, and cheese and stir together.

Spray muffin tin with non-stick spray and use a 1/4 cup measuring cup to distribute mixture into even servings.


If making ahead to warm up in the future, bake at 325 for 25 minutes.  You want them to be a little “under” baked so that they don’t dry out when you microwave them.

If you just can’t wait to eat them and want to have them right away, bake at 350 for 30 minutes.






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