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Healthy Kitchen: Portable Egg Cups

Growing up, I always thought eggs were reserved for special occasions only—whether at a restaurant with my grandparents or at baptism brunches. 

Add to this the fact that eggs had, at one time, come under considerable fire for their high cholesterol content (we’ll address that in a moment). It was enough to make me reserve eggs for an occasional breakfast food only. However, with so many health benefits associated with the consumption of eggs, we should be eating them frequently.

First off, eggs pack quite a protein punch, providing nearly 6 grams of protein and all 9 essential amino acids in just one 70-calorie serving. Superficiality aside, eggs also contain choline, an essential micronutrient that aids nerve signaling (how messages are delivered to different cells in the body) and even supports the transportation of triglycerides (the main constituents of fats) away from the liver.

Additionally, eggs provide selenium to keep the brain sharp, vitamin D to keep the immune system humming and the bones strong, and even lutein and zeaxanthin, two important carotenoids important for eye health. WHOA! What CAN’T eggs do?

Plus, they're easy to prepare and freeze for later in the week, and they provide an excellent, wholesome way to start the day.

Oh, and if you were a little hesitant about eating eggs due to their alleged “association” with an increased risk of cardiovascular disease, a recent study in Advanced Medical Science completed in January of 2016, showed that regular egg consumption actually had positive effects in those with metabolic syndrome by decreasing blood pressure and improving vasculature function. 

So, what are you waiting for? Try this baked egg cup recipe that portions out single servings for a quick and portable breakfast. Best part? It can be completely customized to suit your tastes!


  • 12 large eggs
  • ½ teaspoon sea salt
  • ½ teaspoon ground pepper
  • 1 teaspoon coconut oil
  • ½ cup chopped red roasted bell peppers
  • ½ cup yellow onion, chopped
  • 1 cup broccoli, chopped into small pieces
  • 1 cup mushrooms, sliced
  • ⅓ cup goat cheese
  • 2 Tablespoons fresh basil


  • Preheat oven to 375°.
  • Spray a twelve-cup muffin tin with cooking spray.
  • Place eggs into a large bowl and whisk to combine. Season with salt and pepper.
  • Heat a skillet over medium heat with 1 teaspoon oil. Add in chopped veggies (excluding roasted red bell peppers) and cook for about 5-6 minutes until they’re a little soft.
  • Add sauteed veggies into the bowl with the whisked eggs. Add in goat cheese and basil, and mix well.
  • Pour egg mixture into muffin cups. Bake for 17-20 minutes.
  • ENJOY!

Thanks for reading. Check back each week for our latest recipes and food tips in our Flourish newsletter and Life Time Weight Loss blog! 

In health, Hanna Grinaker - Corporate Registered Dietitian, MS, RD/LDN

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.


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