RRP, Spinach Goat Cheese Egg Cups

These High-Protein Low-Carb Egg Cups are great to meal prep as they are an easy to grab-and-go breakfast or lunch. Make them on Sunday and enjoyed them all week, maybe add half sweet potato to make it a complete meal. Packed with flavor and bone-supporting nutrients like calcium and vitamin D, they satisfies hunger and your desire for something tasty.

When you find a meal that's nutritious, satisfying, and easy to prepare, don't be afraid to put it on repeat. Consistency often beats variety when it comes to making healthy eating sustainable.

Ingredients:

• 5 Eggs

• 5 Egg Whites (or 1/2 cup liquid whites)

• 6 Chicken & Sage Sausages, Cut into ¼ inch pieces (should equal 1 cup)

• ¾ cup Roasted Red Peppers, cute into bites

• ½ cup Steamed Baby Spinach

• 6oz Goat Cheese or ¾ of a log

• Salt & Pepper

• Optional - ½ bunch of parsley

note: Silicone Muffin Tray works the best!

How to:

• Pre-heat oven to 350’.

• Combine eggs and egg whites to equal 1 2/3 rds cup liquid.

• Add Sausage, chopped peppers, spinach and goat cheese. Mix to combine.

• Ladle mixture into muffin cups and bake for 25 - 30 minutes or until no longer watery.

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Macronutrient Breakdown Per Serving (2 Cups)

• Protein: ~18g

• Fat: ~13g

• Carbohydrates: ~3g

Which makes these egg cups a high-protein, low-carbohydrate breakfast or snack that supports satiety, muscle maintenance, and stable energy levels.

Micronutrient Highlights

Vitamin D

Egg yolks provide one of the few natural food sources of vitamin D, supporting:

• Bone health

• Immune function

• Calcium absorption

Vitamin A

Found in eggs, spinach, and roasted red peppers.
Supports:

• Vision

• Immune health

• Skin integrity

Vitamin C

Roasted red peppers are exceptionally rich in vitamin C.
Supports:

• Collagen production

• Immune function

• Iron absorption

Calcium

Goat cheese contributes a meaningful amount of calcium, important for:

• Bone density

• Muscle contraction

• Nerve signaling

Iron

Eggs and spinach provide iron, which helps:

• Transport oxygen throughout the body

• Reduce fatigue

• Support energy production

Choline

Eggs are one of the best dietary sources of choline.
Supports:

• Brain health

• Memory and cognition

• Nervous system function

B Vitamins

Eggs, sausage, and spinach provide several B vitamins that help:

• Convert food into energy

• Support nervous system function

• Assist red blood cell production

Why This Makes a Great Meal

1. High Protein for Fullness - With nearly 20 grams of protein in just two egg cups, this recipe helps increase satiety and can reduce the urge to snack shortly after eating.

2. Supports Muscle Maintenance and Growth - The combination of eggs, egg whites, chicken sausage, and goat cheese provides a complete protein source containing all essential amino acids needed for muscle repair and recovery.

3. Bone-Friendly Nutrients - The calcium from goat cheese, vitamin D from egg yolks, and vitamin K from spinach create a powerful combination for maintaining strong bones.

4. Easy Meal Prep - Making a batch ahead of time creates a grab-and-go option that removes decision fatigue during busy mornings.

5. Packed with Flavor and Vegetables - The roasted red peppers, spinach, sage sausage, and creamy goat cheese add flavor and nutrition without requiring complicated ingredients or preparation.