A Set Of B Cups

Who needs a set of D cups when you can have a mouthful of B cups in the morning - Breakfast Cups!

We’ve been told since we were kids that breakfast is the most important meal of the day. This is especially true if you are trying to eat healthy. A high protein/low sugar breakfast will give your body the energy it needs to start the day without the dreaded 10am sugar crash. Now I know what you are thinking - you have no time to even make coffee let alone cook breakfast in the morning. Well, I’m here to prove you wrong because it's all in the prep. Let me help you plan it out.

I like to do my food prep on Sunday (for both breakfasts and lunches). This way I’m not running around every morning looking for healthy eats to have during the day. You should also make yourself a killer batch of cold brew coffee as part of your meal prep. I like to do this for two reasons: 1) you can control what calories you’re consuming – whether that's from the milk and sugar in your coffee or other sugary sweets (Donuts, you are so beautiful!); and 2) you can avoid waiting in line at the coffee bar. Everybody wins!

The ingredients you’ll need for your breakfast cups:

-       egg whites (Use the whole egg if you are not watching your cholesterol – both work.)

-       cheese (I use real cheese, but you can opt for low calorie if you prefer. Shredded cheese is pictured below.)

-       4 links of chicken sausage (Trader Joes sells a great selection with lots of variety.)

-       4 peppers (all colors - sweet and spicy)

-       1 red onion (thinly sliced)

-       1 bag of spinach (washed and chopped)

-        2 tbsp olive or avocado oil


1.    Wash and cut the peppers and place on a baking sheet with the onions

2.    Drizzle avocado or olive oil, salt and pepper over vegetables and bake for 40 minutes in at 350-degrees

3.    Remove sheet from oven, and coarsely chop peppers and onions

4.    Cut chicken sausage into slices.

5.    Slice cheese into small cubes or used shredded.

6.    Spray muffin tin with olive oil cooking spray and add 2 pieces of sausage, 1 piece of cheese, a spoonful of peppers, and a little spinach to each cup. 

7.    Fill each muffin cup with one egg or the egg whites.

8.    Cook at 350 degrees for 15 minutes. 

9.    Check with a fork to see if eggs are cooked.  

10.  Enjoy!

For More From Lori

Go to www.thegizzcooks.com for recipes ideas, and follow @Gizznyc on Instagram for fantastic food photos.


Photo Credits: All photos courtesy of Lori Gizz