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–+ servings
Five golden-brown sausage and pepper egg bites stacked on a light plate, perfect for Egg Recipes Meal Prep That Actually Tastes Great.

Egg Recipes Meal Prep That Actually Tastes Great

Make these savory egg cups for easy meal prep. They combine vegetables, sausage, and eggs for a satisfying, protein-rich breakfast or lunch that stores well for the week.
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Prep Time 15 minutes
Cook Time 20 minutes
Cooling Time 10 minutes
Total Time 45 minutes
Servings: 12 cups
Course: Breakfast, Lunch
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

For the Mix-ins
  • 2 tablespoons avocado oil
  • 6 green onions, thinly sliced, green and white parts divided
  • 1 small red bell pepper, chopped
  • 7 ounces chicken sausages, chopped Applegate Organics or Whole Foods 365 brand recommended
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon dried oregano
  • to taste freshly ground black pepper
  • 2 cups baby spinach
For the Egg Mixture
  • 8 large pasture raised eggs
  • 1/2 cup cottage cheese Good Culture Lactose Free recommended
  • 1/2 teaspoon kosher salt
  • to taste Freshly ground black pepper
Topping
  • 1 cup shredded goat cheddar

Equipment

  • Muffin tin (silicone recommended)
  • Large skillet
  • Blender
  • Baking sheet

Method
 

  1. Preheat your oven to 375 degrees Fahrenheit. Spray your muffin tin with avocado oil cooking spray and set it aside. If you use a silicone mold, place it on a baking sheet first.
  2. Heat the avocado oil in a large skillet over medium heat. Add the white parts of the green onions and the red bell pepper. Sauté for 2 minutes until the vegetables begin to soften.
  3. Add the sausage, sea salt, dried oregano, and pepper. Toss to combine and cook, undisturbed, for about 3 minutes or until the sausage starts to brown. Stir, and continue to cook until the sausage is browned on all sides. During the last minute of cooking, add the spinach and toss to combine. Cook until the spinach is just wilted. Remove the skillet from the heat and allow the mixture to cool before adding it to the muffin tin.
  4. Spoon even amounts of the cooled veggie and sausage mixture into the muffin cups.
  5. Add the eggs, cottage cheese, salt, and pepper to a blender. Blend until the mixture is fluffy and pale yellow.
  6. Carefully pour the egg mixture into the muffin tins, being careful not to overfill them because the eggs will rise while baking. Top the mixture with the shredded cheese and the green parts of the green onions.
  7. Transfer the baking sheet to the oven and bake for 18 to 20 minutes until the tops of the egg cups are golden brown. You might need to cook for an additional 2 to 4 minutes depending on your oven. Allow the egg cups to cool for about 10 minutes before removing them from the tin.
  8. Allow the egg cups to cool completely before storing them in an airtight container. They keep for about 5 days in the refrigerator.
  9. To reheat, place the egg cups on a parchment-lined baking sheet in an oven or toaster oven preheated to 350 degrees Fahrenheit. Warm them for 8 to 10 minutes, or 5 to 7 minutes in a toaster oven, until heated through.

Notes

You can serve these egg cups on their own or with a side of fresh berries and sourdough toast. Reheating in an oven or toaster oven helps maintain the best texture compared to using a microwave.

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