Microwave Spinach Egg Cups
The easiest high-protein breakfast you can make — just crack, stir, and microwave. Perfect for bariatric-friendly portions with minimal cleanup.
PROTEIN 14g
CALORIES 144
P:E RATIO 9.7
TIME 8m
YIELD 4
P:E 9.7
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
8 large eggs 14G PROTEIN
2 cups fresh baby spinach, finely chopped HIGH FIBER
¼ cup diced tomatoes PRODUCE
¼ cup unsweetened almond milk DAIRY
¼ teaspoon garlic powder FLAVOR
¼ teaspoon onion powder FLAVOR
Salt and pepper to taste FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Pre-mixed egg mixture stores in the fridge for up to 2 days. Cooked egg cups are best eaten fresh but can be refrigerated for 1 day.
- Batching: Pre-portion the dry ingredients into mugs the night before so you just add eggs in the morning.
- Reheat: Microwave cooked egg cups for 30 seconds. Best prepared fresh each morning using pre-portioned ingredients.
EXECUTION STEPS
01
HIGH HEAT SEAR
Lightly coat 4 microwave-safe mugs or ramekins with cooking spray.
02
HIGH HEAT SEAR
In a bowl, whisk together eggs, almond milk, garlic powder, onion powder, salt, and pepper.
03
THE MACRO PREP
Divide the chopped spinach and diced tomatoes among the mugs.
04
THE MACRO PREP
Pour the egg mixture evenly into each mug, filling about ¾ full. Stir gently.
05
STEP 5
Microwave each cup individually on high for 60–90 seconds, checking at 60 seconds. The egg should be just set in the center.
06
STEP 6
Let rest for 1 minute before eating — the egg will continue to cook slightly from residual heat.