High-Protein Meal Prep Egg Cups

• servings: 12 servings
• active time: 15 minutes
• total time: 40 minutes

Ingredients

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 (I like Applegate)

1/2 teaspoon kosher salt

1/2 teaspoon dried oregano

Freshly ground black pepper

2 cups baby spinach

8 large pasture raised eggs

1/2 cup cottage cheese (I like Good Culture Lactose Free)

1/2 teaspoon kosher salt

Freshly ground black pepper

1 cup shredded goat cheddar

Directions

*Note: these work much better if you use a silicone muffin tin which makes the egg cups very easy to release from the pan. If you use a silicone mold, be sure to put it on a baking sheet before pouring the egg mixture in to reduce spilling.

Preheat the oven to 375. Spray your muffin tin with avocado oil cooking spray and set aside.

Mix-ins:

In a large skillet, heat the avocado oil over medium heat. Once hot, add the white parts of the green onions, and red bell pepper. Sauté for 2 minutes until the veggies start to soften.

Add the sausage, salt, dried oregano, and pepper. Toss to combine and cook, undisturbed, for about 3 minutes or until the sausage begins to browns. Stir, and continue to cook until the sausage is browned on all sides. During the last minute of cooking, add in the spinach and toss to combine. Cook until the spinach is just wilted. Allow to cool before adding to the muffin tin.

Once cooled to the touch, spoon even amounts of the veggie and sausage into the cups.

Egg Cups:

In a blender, add the eggs, cottage cheese, salt and pepper, and blend until fluffy and pale yellow.

Carefully pour the egg mixture in the muffin tins, making sure not to overfill since the eggs will rise while baking. Top with the cheese and the green parts of the green onions.

Transfer to the oven and bake for 17-20 minutes until the tops of the egg cups are golden brown. Allow to cool before removing from the muffin tin.

Serve on its own or with a side of fresh berries and sourdough toast. Enjoy!

To Store:

Allow the egg cups to cool entirely before storing in an airtight container. They’ll last in the fridge for about 5 days and heat up great in a toaster oven.