Egg & Veggie Cups

Egg & Veggie Cups (High-Protein Breakfast, Meal-Prep Friendly)

Mornings are easier when breakfast is ready. Egg & Veggie Cups bake in 20 minutes, keep for days, and give you14–18 g protein per two cups (depending on size and eggs used). They fit the Pre-diabetes/Diabetes Plate by front-loading protein and veggies so you stay full longer and avoid the 3 PM crash.

Education only—not medical advice. If you have dietary restrictions, adjust ingredients as needed.

Why This Helps Blood Sugar

• Protein first: A protein-rich breakfast supports steadier glucose and fewer cravings.

• Veggies early: Fiber and water volume help you feel full without a big spike.

• Portionable: Easy to grab two cups and go.

Ingredients (12 cups)

• 10–12 large eggs

• 1 cup chopped spinach

• ½ cup diced bell pepper

• ¼ cup diced onion

• ¼ tsp salt, black pepper to taste

• Olive oil spray(or brush with 1 tsp olive oil)

Optional add-ins (choose 1–2):
¼ cup diced mushrooms • ¼ cup cherry tomatoes (halved) • ¼ tsp paprika or Italian seasoning • ¼ cup crumbled feta or shredded cheese (optional)

Instructions

1. Heat oven to 350°F (175°C). Lightly spray a 12-cup muffin tin.

2. Whisk eggs in a bowl with salt and pepper.

3. Stir in veggies(spinach, pepper, onion + any add-ins).

4. Fill cups ¾ full.

5. Bake15–20 minutes, until set in the center.

6. Cool 5 minutes, loosen edges with a butter knife, and remove.

Make It Yours

• Dairy-free: Skip cheese; add herbs for flavor.

• Veg-forward: Add mushrooms or zucchini (finely diced).

• More protein: Serve 3 cups or pair with Greek yogurt on the side.

Serve With (build a balanced plate)

• ½ plate: Add fruit/veg on the side—berries, sliced tomato/cucumber.

• Fat: Avocado slices or a few nuts/seeds.

• Smart carbs (if active): ½ small sweet potato or ½ cup berries.

Storage & Reheat

• Fridge: Up to 4 days in an airtight container.

• Freezer: Up to 2 months; wrap individually.

• Reheat: 20–30 seconds in the microwave; don’t overheat.

Troubleshooting

• Rubbery texture? Bake less time; pull when the center just sets.

• Sticking? Grease the pan well or use silicone cups.

• Watery? Sauté watery veggies (mushrooms/zucchini) first to cook off moisture.

Nutrition (approx, per 2 cups without cheese)

Calories ~160–190 • Protein14–18 g• Carbs 3–5 g • Fat 9–12 g (varies by eggs and add-ins)

Tip: Pair with a short 10-minute walk after breakfast to support steady glucose all morning.