Pinterest has been invaluable for finding awesome new recipes, and this is one I now use every single week. Every Sunday, I bake 12 egg cups, put them in ziploc, and take them to work to be microwaved in the mornings. The original recipe I used came from here, but I've experimented and made some modifications. And now I'm sharing it with you!
Baked Eggs Cups3 Eggs
6 tbsp Liquid Egg Whites (equivalent of 2 eggs)
1/2 c. 1% Milk
2 tsp Grated Parmesan Cheese
4 tbsp Salsa
1/2 c. Shredded Cheddar
12 strips Turkey Bacon (I alternate between that and Jimmy Dean Turkey Sausage Crumbles)
Mix everything except the turkey bacon in a bowl and set aside. Spray muffin tin, then rip each strip of bacon in half and layer criss-crossed across each cup, then pour in egg mixture. Cook in preheated oven at 350 degrees for about 20 minutes.
Using the above recipe, each egg cup contained about 72 calories. I usually eat 3 of them, which appears to be about 3/4 cup of food.
3 egg cups = 215 calories, 18 grams protein
If you opt to use the turkey sausage, you can simply measure it out and toss it in the egg mixture. I've also added bell peppers sauteed in olive oil, or chopped mushrooms. It changes the calorie count minimally.
Once cooled, I put them in ziploc bags, three to a bag. Then I microwave them on a plate, covered by a paper towel, for about a minute.