No-Fuss Mediterranean Egg Cups

No-Fuss Mediterranean Egg Cups

BACK with a new, seriously tasty savoury recipe for you lovely lot!

My No-Fuss Mediterranean Egg Cups are a game changer… You’ll probably have worked out by now that food which you can make in advance to save time (and money) is always welcomed in my busy life!

Prep these for brekkie, lunch, or pop 1 in your bag for the perfect protein-boosting snack.

I’ve been enjoying these with a side of smoked salmon in the mornings + squeeze of lemon. Perfection. Have them as they are, cold, or heat them up for 20-30 secs in the microwave if you want.

Packed with anti-inflammatory ingredients such as red bell pepper and parsley (booming with vitamin C), god of spices, turmeric (*quick fact: curcumin – an anti-oxidant compound in turmeric, is activated with the presence of piperine + a fat source which this recipe will have you covered for) and one of my all time favourites, spinach, which contains vitamin A, magnesium and an abundance of further nutrients to support our health in a number of ways. This nutrient combo is killa!

Ingredients (12 cups):

8 large organic eggs

170g egg whites – I use ‘Two Chicks’

1 whole red bell pepper, chopped into cubes

1 medium white onion, chopped into cubes

80g spinach

10 cherry vine tomatoes, chopped

1/2 lime – juice squeezed

2 tbsp fresh curly parsley

1 dessert spoon of turmeric

1.5 tsp garlic granules

1.5 tsp smoked paprika

good shake of black pepper

coconut oil spray/butter to line muffin tin


Set your oven to 180c.

In a mixing bowl, add the chopped onion, red pepper, tomatoes, spices and tear the spinach up whilst adding it in, stirring everything together. Squeeze in the lime, or lemon if preferred.

In a separate bowl, crack in the whole eggs and pour in the egg whites, whisking both together until evenly combined.

Pour the eggs into the spiced veggie mix and stir well. Set aside.

In a 12 hole muffin tin, spray x3 the coconut oil in (or swipe with butter) to cover the base and sides so the egg mix doesn’t stick.

Grab a big spoon and evenly distribute the mixture into the tins. Bake on the middle rack of your oven for 20-25 mins until set and risen slightly.

Let cool completely before refrigerating (will keep for up to 4/5 days) Or you can freeze them in zip-lock bags.

Nutritional info (per egg cup):

Cals: 77, Fat: 4.4g, Protein: 6g, Carbs: 3.5g




  1. Sarah JT Jones
    April 17, 2018 / 8:21 am

    These look and sound delicious and I’m happy to see they are an excellent nutritional balance for me as I’m eating low-carb – I’ll be making some soon, thank you! x

    • lucyfrancis12
      April 17, 2018 / 9:23 am

      Great! Definitely suitable for low carb/paleo style of eating. X

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