3 Easy 21 Day Fix Egg Cup Recipes

3-Easy-21-Day-Fix-Egg-Cup-Recipes_rws5tt

Mornings can be tough. There are a hundred things to do to before rushing out the door, and often breakfast is an afterthought. It’s tempting to reach for a breakfast bar, grab a “healthy” scone at the coffee counter (it has blueberries in it, so it counts, right?), or worse, skip breakfast altogether.

That’s where these protein-packed egg cups come in. The simple recipes for these grab-and-go mini-omelets make enough for a week’s worth of breakfasts. Watch how fast Autumn whips up a batch with her recipe from the 21 Day Fix EXTREME Eating Plan. Got extra? Store them in the fridge and reheat them in the microwave.

Here are three different versions:
Power Protein Egg Cups
Southwestern Egg Cups
Super Green Egg Cups

Inspired to make your own? Add lean proteins, leafy greens, vegetables, or herbs in the same proportions as we have and show us your results!

 

Power Protein Egg Cups
Start your morning off strong with this low-fat, high-protein egg cup recipe with turkey bacon, shredded chicken, and sweet onions and peppers.
Protein Power Egg Cups 21-Day Fix-Approved Recipe
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 slices cooked turkey bacon, chopped
3 oz. cooked shredded chicken breast
2 cups chopped red bell peppers
1 cup chopped onion

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
5. Evenly pour egg white mixture over turkey bacon mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

Power Protein Egg Cups
Southwestern Egg Cups
Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.
Southwestern Egg Cups 21-Day Fix-Approved Recipe
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional
12 medium jalapeños, seeds and veins removed, chopped
1½ cups black beans, drained, rinsed
6 oz. cheddar cheese (about ¾ cup)

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide jalapenos, beans, and cheese between prepared muffin cups.
5. Evenly pour egg mixture over broccoli mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

Southwestern Egg Cups
Super Green Egg Cups
21 Day Fix and Popeye-approved, this egg cup recipe is loaded with three types of green vegetables. Wanna go really crazy? Sprinkle these with chopped chives.
Super Green Egg Cups 21-Day Fix-Approved Recipe
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Ingredients:
Nonstick cooking spray
¼ cup unsweetened almond milk
12 large eggs, lightly beaten
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 cup steamed broccoli, coarsely chopped
½ cup chopped green bell pepper
1 cup chopped raw spinach

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and eggs in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide broccoli, spinach, and bell peppers between prepared muffin cups.
5. Evenly pour egg mixture over broccoli mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

Super Green Egg Cups

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe you’re asking about.

Recipes and photos by Amanada Meixner

 

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8 Comments

  1. MBBHARBOR said:

    Anyone have success freezing these? Each time we have done egg cups, they end up watery when defrosting?

      • Rebecca Swanner said:

        Here’s one! If you freeze them, they are likely to release water when you cook them. We recommend you thaw them in the refrigerator before heating. Then, when you do reheat them, dampen a paper towel with water and wrap it around the sandwich. That should steam the sandwich (and help soak up the extra water).

  2. Mikes Transformation Page said:

    Funny thing is..I keep seeing these made with egg whites…yes protein..but the fat in the yolk is very good for keeping away dementia as well as it is very, very good for men’s…a..well…our sex life…and our…well staying power.

  3. Keri G. said:

    I made these with a combo of the protein packed and southwestern. Combined eggs, turkey bacon, black beans, red pepper and jalapeno. Very good and plenty of extra protein.

  4. Jettanbry said:

    So for body beast, if you used whole eggs instead of just the whites, would you add a fat or a 1/2 fat for these egg cups?

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