ATHLETE PERFORMANCE PRESS
Menu

1.9 / Breakfast

In the book

Freezer Egg Muffin Cups

Serves 4 (three of the twelve cups)

40 min prep/cook; plus cooling (total not specified)

Ingredient allergen flags: Egg; Milk

Check actual labels and cross-contact. Allergen guidance and swaps

Tender egg cups hold spinach, pepper and small pockets of melted cheese.

AI-generated illustration of Freezer Egg Muffin Cups, showing the base recipe

Ingredients

  • 8 large eggs (400 g total without shells)
  • 1/2 cup (122 g) 2% milk
  • 1/2 cup (100 g) frozen chopped spinach, then thawed and squeezed dry
  • 1 large pepper (150 g), diced
  • 1/2 cup (56 g) shredded cheddar
  • 2 tsp (9 g) olive oil

Method

  1. Heat oven to 350°F. Brush a twelve-cup muffin tin with the measured oil. Cook the spinach according to its package, then cool briefly and squeeze out excess liquid.
  2. Whisk eggs and milk. Stir in spinach, pepper and cheese. Season with salt and pepper to taste. Divide equally among the twelve cups.
  3. Bake 20-25 minutes, until set and the centers reach 160°F. Rest 5 minutes, then loosen the edges and lift out. Refrigerate promptly in shallow containers.

Allergy / dietary substitutions

Milk: omit cheese and use tolerated soy drink (adds soy), or a suitable oat drink (check labels for wheat and other allergens). Egg: no egg-free version is specified; choose another recipe if needed.

Training-day additions

Add toast (adds wheat) and fruit (no tracked allergens added).

Store / pack

Refrigerate promptly in shallow covered containers at 40°F or below; use within 3 days. Pack cold with two ice sources; see Keep good food safe. Reheat leftovers to 165°F.

Freeze 2 months · fully baked, cooled egg cups

Cool promptly in shallow containers, then freeze airtight today at 0°F. Pack individual servings; label with the recipe name and computed BB month. Thaw in the refrigerator, never on the counter. Reheat covered in the microwave or oven until the centers reach 165°F.

November 2026 example: Freezer Egg Muffin Cups — BB 01-27

A conservative quality-planning window based on F1-F3.

Approximate nutrition / serving

250 kcal · Protein 18 g · Carbohydrate 6 g · Fat 17 g

Approximate per serving of the base recipe; add-ons and swaps are excluded. See How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 8 large eggs (400 g total without shells) — USDA SR Legacy FDC 171287; 400 edible g
  • 1/2 cup (122 g) 2% milk — USDA SR Legacy FDC 171267; 122 edible g
  • 1/2 cup (100 g) frozen chopped spinach, then thawed and squeezed dry — USDA SR Legacy FDC 169287; 100 edible g
  • 1 large pepper (150 g), diced — USDA SR Legacy FDC 170108; 150 edible g
  • 1/2 cup (56 g) shredded cheddar — USDA SR Legacy FDC 173414; 56 edible g
  • 2 tsp (9 g) olive oil — USDA SR Legacy FDC 171413; 9 edible g
My Recipe Notes

Private writing for this recipe. Saved only in this browser, on this device, at this website address; never sent with ratings.

Storage is best effort. Private browsing, clearing browser data or losing this device can remove notes. There is no sync or automatic recipe-page offline cache. Keep a JSON backup.

Notes require JavaScript and browser storage.

Autosaves after a pause. Maximum 20,000 UTF-8 bytes; unsaved drafts are not included in backups. Copy unsaved writing before leaving this page.

Back up or restore all recipe data

JSON preserves all saved notes and supported private variations and parent snapshots. Readable text is for reading, not restore. These files are separate from journal backups and contain no ratings identity.

Moving to a different website address? Your notes do not transfer automatically. Prepare a JSON backup here, open the new address, then restore the file there. Nothing transfers automatically. Privacy and local data

Rate this recipe

Ratings are unavailable on this website. Voting requires JavaScript.

No account needed. You can update your rating here.

About ratings

Only your score, preparation choice and optional predefined reason are submitted. Personal notes stay in your browser.

One editable current vote per browser per recipe, best effort. Clearing browser data, another device or a different website address creates a different browser identity.

Ratings may include earlier versions of this recipe. Ratings reflect opinion and do not certify safety or nutrition.