Sun-Dried Tomato & Feta Egg Cups
A savory, high-protein breakfast featuring sun-dried tomatoes, spinach, and feta cheese. These make-ahead egg cups are perfect for stable morning energy.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
These store beautifully in an airtight container in the fridge for up to 4 days. Microwave for 30 to 45 seconds to reheat.
Do these three things first
- 1Preheat your oven to 350°F.
- 2Prep cups baby spinach (chopped), oil-packed sun-dried tomatoes (drained)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 350°F
- 01
Preheat your oven to 350°F
Preheat your oven to 350°F. Lightly grease 6 cups of a standard muffin tin with olive oil or avocado oil.
Tap card to mark done - 02
Divide the chopped baby spinach
Divide the chopped baby spinach, sun-dried tomatoes, and crumbled feta cheese evenly among the 6 muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Whisk together the whole eggs and liquid…
In a medium mixing bowl, whisk together the whole eggs and liquid egg whites. Season generously with the salt, black pepper, and garlic powder.
Tap card to mark done - 04
Pour the egg mixture over the vegetables…
Pour the egg mixture over the vegetables and cheese in each muffin cup, filling them almost to the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Bake for 18 to 20 minutes
Bake for 18 to 20 minutes, or until the centers are completely set and slightly puffed.
Look for: the centers are completely set and slightly puffed
Tap card to mark done - 06
Let the egg cups cool in the…
Let the egg cups cool in the tin for 5 minutes before running a butter knife around the edges to pop them out.
Allow: 5 minutes
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.