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Low-Carb | High-Protein Breakfast Cups

Low-Carb | High-Protein Breakfast Cups
Lauren Dawes
Writer and expert6 months ago
View Lauren Dawes's profile
Low carb? Check. High protein? Double check. 

Bored of the same bowl of cereal for breakfast every day? Here’s a simple savoury recipe to shake up your routine. It’s super-quick and great for prepping in a batch, keeping you covered for a few days at a time — ideal for minimum-fuss mornings.

Not only are these breakfast cups low in carbs and high in protein, they’re also a great way to use up any leftover veggies you might have in the fridge. Talk about ticking every box.

Breakfast Cups

3 cups per serving
Cook Time
12 minutes


  • 8 Eggs
  • 50 g Cheddar
  • 12 Chicken Slices
  • 4-6 Mushrooms
  • 1 Cups Spinach
  • 1/2 Pepper
  • 1/2 Tbsp Salt
  • 1/2 Tbsp Paprika
  • 1/2 Tbsp Garlic Powder
  • 1/2 Tbsp Oregano



First, preheat your oven to 200°C.


Then, crack the eggs into a bowl or jug.


Add the spices and grated cheese, then mix everything well until fully combined. Set aside.


Prepare the chicken slices by making a cut with scissors on opposite sides of the slice. This will help them become the ‘cups’ when added to the muffin tray.


Spray a muffin tin with low-fat cooking spray or oil to prevent the cups from sticking, then place a chicken slice into each hollow of the muffin tin and shape so that it becomes like a cake case for your egg mix to sit inside.


Add the chopped veg to the bottom of each chicken cup, then pour in the egg mixture to fill.


Cook in the oven for 12 minutes. Then enjoy straight away or keep in the fridge in an air-tight container for up to 2 days.

Nutritional info per serving:

Total Fat13g
Total Carbohydrates2g



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Lauren Dawes
Writer and expert
View Lauren Dawes's profile

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.