Low Carb Sun Dried Tomato Egg Cups Meal Prep

Low Carb Sun Dried Tomato Egg Cups

Gluten-Fee Breakfast Egg Cups

Breakfast is the most important meal of the day. We’ve all heard that, right? But do you know why it’s true? Among better cognitive performance and an increased likelihood of meeting nutrition requirements for the day, research has found that eating breakfast is crucial in keeping your metabolism working optimally. Though people who skip breakfast might eat fewer calories over time, studies show that they still typically have a higher BMI than those who take the time each morning to have a meal. Enter our GF breakfast recommendation Low Carb Sun Dried Tomato Egg Cups! 

Meal Prep Low Carb Sun Dried Tomato Egg Cups

Okay, surely we have your attention about why breakfast matters. But if you’re anything like us, the question of how breakfast actually happens is probably the real issue here, right? We can barely be trusted to match our socks or not put our shirts on inside out in the morning, and now we have to cook?! Absolutely not. We needed some solid breakfast meal prep ideas, so we came up with these delicious Low Carb Egg Cups. Your mornings are about to level up.

Not only does the cauliflower base give these Low Carb Egg Cups their namesake, but it also adds some pretty eggscellent (too far?) nutritional benefits. 1 cup of cauliflower boasts 77% of your daily Vitamin C needs, 20% of your recommended Vitamin K, and 10% of your daily fiber- all before you’ve even left your house for the day! And that’s just the cauliflower. Tomatoes are a fantastic source of lycopene and other antioxidants that support macular and cardiovascular health. And because we’ve used sundried tomatoes in this recipe, you’re getting a concentrated and extra-tasty serving of those benefits. You’re welcome.

Low Carb Sun Dried Tomato Egg Cups Meal Prep

We’re all about making sure our meal prep ideas have protein in mind, and these Low Carb Egg Cups are no eggsception ? With 13 grams per Egg Cup, this breakfast is a perfect way to get a little or a lot of protein for the same amount of prep!

Low Carb Sun-Dried Tomato Egg Cups Ingredients: 

  • 3 cups riced cauliflower
  • 3 large eggs
  • ½ cup sun-dried tomatoes
  • ¾ cup shredded cheese

Egg going into a bowl

Low Carb Sun Dried Tomato Egg Cups before

Low Carb Sun Dried Tomato Egg Cups

How To Make Low Carb Sun Dried Tomato Egg Cups

References: https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast

Low Carb Sun Dried Tomato Egg Cups Recipe

Low Carb Sun Dried Tomato Egg Cups

Breakfast on the go never tasted so good with these Low Carb Sun Dried Tomato Egg Cups! These little bites are like portable quiche! Made with only 4 ingredients this simple meal prep recipe is one you will want to make week after week! Oh, and they are customizable so you will never get bored!
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast, Snack
Cuisine: American, Mediterranean
Keyword: Egg, Meal Prep
Servings: 4 breakfasts
Calories: 186kcal
Author: Sarah Kesseli


  • 3 cups riced cauliflower
  • 3 large eggs
  • ½ cup sun dried tomatoes chopped
  • ¾ cup shredded cheese
  • salt & pepper to taste


  • Preheat oven to 350 degrees
  • Spray 12 muffin cups with nonstick spray (or coat with oil)
  • Mix together all ingredients
  • Evenly divide between 12 muffin cups
  • Bake for 20-25 minutes or until set


WW Smart Points= Green:5  Blue:3  Purple:3
Nutrition for 1 out of 4 servings:
13g Protein, 11g Carbs, 10g Fat
*Feel free to add in any kind of vegetables, seasonings, etc that you enjoy


Serving: 1cups | Calories: 186kcal | Carbohydrates: 11g | Protein: 13g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

AboutSarah Kesseli

Sarah Kesseli is a Certified Eating Psychology & Intuitive Eating Counselor at www.sarahkesseli.com She spent the first eight years of her career working in the fitness industry before making the jump into the food, ‘mood’ and nutrition side of the wellness world. Sarah also creates healthy and simple recipes on her website Ingredients Of A Fit Chick as well as for a few well-known, industry leading companies. In her free time, Sarah loves to attend yoga classes, hike, read and spend time at the beach.

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