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Pump up the protein at breakfast

I recently shared a health tip about the importance of pumping the protein in the morning.

By opting for a protein-packed meal, as opposed to a sugary breakfast, you’ll be better set up for the day ahead. This eggcup recipe is a great option.It will help you feel full and stabilize your blood sugar levels, leaving you more energized and better able to focus.


  • Coconut oil to grease

  • 6 large eggs

  • 1/4 cup milk

  • 1/8 tsp salt

  • 1/8 tsp ground black pepper

  • 1 medium red bell pepper

  • 3/4 cup spinach

  • 1/4 cup cheddar cheese, shredded


  1. Spray a muffin tin with cooking spray and preheat oven to 375°F.

  2. Whisk the eggs and milk together in a bowl. Season with salt and pepper.

  3. Dice the bell pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin. (Fun fact: this method is called chiffonade.)

  4. Add the peppers, spinach, and shredded cheddar to the egg mixture.

  5. Fill muffin cups 3/4 full and bake for 20 to 25 minutes until centres are set and no longer runny.

  6. Allow to cool slightly before serving.

Extras may be stored in an airtight container in the refrigerator for up to a week, and in a freezer-safe container in the freezer for up to a month. Microwave thawed eggcups on high for 45-60 seconds or until hot.

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