Coaching Association of Canada
Sport Nutrition

Egg Cups in Muffin Tin

  • 6 large eggs
  • 1/4 cup 1% milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1/2 cup bell pepper (red, yellow, orange)
  • 3/4 cup spinach
  • 1/4 cup shredded cheddar cheese

Makes 8 egg cups

  1. Whisk the eggs and milk together in a bowl. Season with salt and pepper.
  2. Dice the pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin.
  3. Add the peppers, spinach, and shredded cheddar to the egg mixture.
  4. Grease a muffin tin (cooking spray/melted butter) and fill cups 3/4 full of the egg mixture.
  5. Bake at 375 degrees Fahrenheit for 20 to 25 minutes until centers are set/firm. Can test doneness with a toothpick.

To store in the refrigerator: Allow egg cups to cool completely. Stack gently in an airtight container. Store in the refrigerator for up to 1 week. Re-heat in the microwave approximately 45 seconds to 1 minute or until hot.

To store in the freezer: Allow egg cups to cool completely. Wrap each egg cup individually with plastic wrap, then place in a zip-lock bag. Store in the freezer up to 1 month. Thaw egg cups in refrigerator overnight, remove plastic wrap, then re-heat in the microwave 45 seconds to 1 minute OR remove plastic wrap and re-heat in microwave until thawed and heated through.

  • Calories: 82
  • Carbohydrate:1.5g
  • Protein:2.36.8g
  • Fat:1.85.3g

Sport Benefits: Easy for the early mornings off to training. Put it on a whole wheat English muffin and you have your own Egg “McMuffin”. Top with a glass of 100% juice and you’re fueled for that early morning training! Coaches can make these ahead in batches and take on team busses for easy, high quality protein snacks or team breakfasts!

Recipe Adapted from

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