Microwave Egg Cups
Single-serve egg cups made in a mug using just a microwave. Ready in 3 minutes flat — the quickest high-protein breakfast that exists.
PROTEIN 22g
CALORIES 280
P:E RATIO 1.0
TIME 4m
YIELD 1
P:E 1.0
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 large eggs 22G PROTEIN
2 tbsp shredded cheddar cheese DAIRY
2 tbsp diced bell pepper FLAVOR
1 tbsp diced onion FLAVOR
1 slice deli ham, diced (or 2 slices turkey bacon, crumbled) 22G PROTEIN
1 tbsp milk DAIRY
Salt and pepper to taste FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Best made fresh. Pre-portioned fillings can be stored in the fridge for 5 days.
- Batching: Spray the mug WELL or you will be scrubbing baked-on egg for 20 minutes.
- Reheat: Made fresh each time — cook time is only 2-3 minutes.
EXECUTION STEPS
01
HIGH HEAT SEAR
Spray a microwave-safe mug generously with cooking spray.
02
VEGGIE STEAM-SAUTÉ
Crack 2 eggs into the mug and add milk. Whisk with a fork until smooth.
03
THE MACRO PREP
Add diced bell pepper, onion, ham, salt, and pepper. Stir to combine.
04
THE ASSEMBLY
Microwave on HIGH for 60 seconds. Stir with a fork.
05
STEP 5
Microwave for another 30-60 seconds until eggs are fully set.
06
STEP 6
Top with shredded cheese and let it melt for 30 seconds.
PRIMARY CATEGORY
EXPLORE MORE Microwave ProteinFULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2 large eggs
- 2 tbsp shredded cheddar cheese
- 2 tbsp diced bell pepper
- 1 tbsp diced onion
- 1 slice deli ham, diced (or 2 slices turkey bacon, crumbled)
- 1 tbsp milk
- Salt and pepper to taste
- Cooking spray