Egg & Veggie Cups

Mondays and Tuesdays are low carb days for those of us on the FASTer Way to Fat Loss, and I find that those are the days that I need meal planning more than any other. And, being that it falls at the beginning of the week, I’m in even more need for a grab-and-go option as I’m herding kids out the door.

Enter Egg & Veggie Cups!

I can’t really take much credit for this recipe as it’s one of those staples that people have been making for decades (and is there really an original?) but I did want to share this go-to recipe as an opportunity for a few reminders:

  1. Meal planning doesn’t need to be complicated.
  2. There is such a thing as healthy “fast food” that’s homemade.
  3. You can break your fast with eggs even if you work in an office with only a microwave!

Egg & Veggie Cups

Preheat oven to 375 degrees


  • 12 cup muffin tin sprayed or rubbed with oil (I used coconut)
  • Soup ladle -or- bowl with spout
  • Bowl
  • Knife


  • 10 eggs
  • 1/2 cup-ish milk
  • Sea salt
  • Pepper
  • 1/2 cup-ish shredded cheddar
  • Finely chopped veggies (Ideas: broccoli, onion, bell peppers, zucchini, basil, etc.)
  • Optional: bacon, sausage, and/or seasonings like oregano, Everything But the Bagel, parsley, etc.


  1. In a bowl, whisk together eggs, milk and seasonings
  2. Ladle mixture evenly into cups until they’re 3/4 full.
  3. Sprinkle veggies, cheese, and any other toppings into the cups evenly
  4. Bake at 375 for 22 minutes
  5. Let cool.
  6. Enjoy!

Serving: 2 cups. Nutrition: 2g carbs/12.1 g fat/14g protein according to MyFitnessPal

Meridith Oram
Meridith Oram is an ACE-Certified Health Coach at Love Yourself Towards Healthy where she helps chronic dieters heal their relationship with food, fitness and body image. She is also the creator of Gain Wellness, a 5-week behavioral change program to unlearn diet culture, stop negative self-talk and set wellness goals---not appearance goals. Follow Meridith at @loveyourself2healthy on all social channels.

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