Start the day with these delicious and nutritious breakfast cups, perfect for those seeking a low-carb, high-protein option. Packed with flavour and using just a handful of ingredients, they’re a great way to use up leftover vegetables while making meal prep effortless.
Each serving delivers a satisfying balance of protein and healthy fats to keep you energised throughout the morning. The combination of eggs, chicken slices, and cheddar creates a filling base, while fresh vegetables add texture and nutrients.
Ideal for busy mornings or on-the-go breakfasts, these cups are quick to prepare and even easier to enjoy. Just bake, store, and reheat for a wholesome start to any day.
Tips
- Use silicone muffin trays or parchment muffin cases — they make it much easier to remove the cups without sticking.
- Don’t overfill the cups — the egg mixture will puff up during baking, so leave a bit of space at the top.
- Finely chop the vegetables to ensure they cook evenly in just 12 minutes
- Let them cool slightly before removing from the tray — they firm up and hold their shape better.
Swaps
Chicken slices: use turkey slices, cooked ham for a different protein base.
Cheddar: swap with feta, mozzarella, or grated parmesan.
Mushrooms, spinach, pepper: use any leftover veg like courgette, broccoli, cherry tomatoes, or even grated carrot.
Spices: try swapping oregano and paprika for mixed herbs, thyme, cumin, or a pinch of curry powder.
Storage
Fridge: Store in an airtight container in the fridge for up to 2 days. Let them cool fully before storing.
More Savoury Breakfast
- Healthy 6 Ingredients Cottage Cheese Bread
- Egg & Avocado Toasted Wrap
- Herby Pea & Oat Fritters
- Vegetable & Egg Loaf
Low Carb, High Protein Breakfast Cups
Ingredients
- 8 eggs
- 50 g cheddar
- 12 chicken slices
- 4 -6 mushrooms
- 1 cup spinach
- 1/2 pepper
Spice mix
- 1/2 tsp salt
- 1/2 tbsp paprika
- 1/2 tbsp garlic powder
- 1/2 tbsp oregano
Instructions
- In a bowl, crack the eggs
- Add spices, grated cheese and mix well
- Prepare the chicken slices by making a cut on both sides
- Spray oil the muffin tin to prevent the cups from sticking
- Place the chicken slices into the muffin tin add your chopped vegetable
- Pour the egg mix
- Bake at 200C for 12 mins