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RECIPE

Low-Carb High-Protein Breakfast Cups

Low carb? Check. High protein? Double check. 

Bored of the same bowl of cereal for breakfast every day? Here’s a simple savoury recipe to shake up your routine. It’s super-quick and great for prepping in a batch, keeping you covered for a few days at a time — ideal for minimum-fuss mornings.

Not only are these breakfast cups low in carbs and high in protein, they’re also a great way to use up any leftover veggies you might have in the fridge. Talk about ticking every box.

Servings:  3 cups per serving

Cook time:  12 minutes

Ingredients

  • 8 Eggs
  • 50 g Cheddar
  • 12 Chicken Slices
  • 4-6 Mushrooms
  • 1 Cup Spinach
  • 1/2 a Pepper
  • 1/2 Tbsp Salt
  • 1/2 Tbsp Paprika
  • 1/2 Tbsp Garlic Powder
  • 1/2 Tbsp Oregano

Instructions

  1. First, preheat your oven to 200°C.

  2. Then, crack the eggs into a bowl or jug.

  3. Add the spices and grated cheese, then mix everything well until fully combined. Set aside.

  4. Prepare the chicken slices by making a cut with scissors on opposite sides of the slice. This will help them become the ‘cups’ when added to the muffin tray.

  5. Spray a muffin tin with low-fat cooking spray or oil to prevent the cups from sticking, then place a chicken slice into each hollow of the muffin tin and shape so that it becomes like a cake case for your egg mix to sit inside of.

  6. Add the chopped veg to the bottom of each chicken cup, then pour in the egg mixture to fill.

  7. Cook in the oven for 12 minutes. Then enjoy right away or keep in the fridge in an air-tight container for up to 2 days.

calories216
totalFat13
totalCarbohydrates2
protein22
Enjoy this recipe?

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Lauren Dawes
Lauren Dawes Writer and expert
Lauren is a recipe writer and English Literature graduate who firmly believes in a balanced approach to fitness. She has always been a keen swimmer and, in recent years, has discovered the benefits of weight training and hot yoga. When she's not in the gym, you'll find her cooking up new recipes or enjoying brunch with her friends, having moved on from her student days of living on pasta.

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