Breakfast Cups

Ready in 30 minutes! These high protein snacks can be enjoyed with your favourite fillings or are perfect by themselves. Make these in bulk and store for up to 2–3 days in an airtight container.

Makes 12 Cups


100g spinach or silverbeet leaves (big baby leaves or torn large leaves will work best)

12 eggs

Optional fillings

2 tomatoes, diced
2 tablespoons pitted black olives, chopped
3 tablespoons feta cheese, crumbled
3 tablespoon red onion, finely diced


Preheat oven to 210°C. Spray a 12-hole muffin tin with oil or lightly grease (or as many cups as you wish to make).

1. Place 2–4 spinach/silverbeet leaves (depending on leaf size) into each muffin tin, to form a lining (a slight overhang is fine).

2. Add optional fillings into muffin tin as desired and season with salt and pepper. Be careful not to overfill. Carefully crack an egg into each tin.

3. Place muffin tray on middle-upper oven rack to bake for 12–14 minutes, or until set.

4. Allow to cool, and store in an air-tight container in the fridge for 2–3 days.

Nutritional Info (no fillings)
Energy (kJ): 266
Energy (Cal): 64
Carbohydrate (g): 0.4
Protein (g): 6.6
Fat (g): 4.0
Saturated Fat (g): 1.0
Sugars (g): 0.4

Nutritional Info (all fillings)
Energy (kJ): 342
Energy (Cal): 82
Carbohydrate (g): 1.3
Protein (g): 7.4
Fat (g): 5.2
Saturated Fat (g): 1.6
Sugars (g): 1.2

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