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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Mood changes
Watch the whole day
Mood can overlap with sleep, stress and cycle changes. Food and supplements are not substitutes for support when symptoms persist.
Track: mood + sleep + cycle
Before you start
Your 30-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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In a medium mixing bowl
In a medium mixing bowl, whisk together the whole eggs and liquid egg whites. Season generously with the salt, black pepper, and garlic powder.
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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.
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Bake for 18 to 20 minutes
Bake for 18 to 20 minutes, or until 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.
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The nutrition underneath
Why this bowl holds together
These store beautifully in an airtight…
These store beautifully in an airtight container in the fridge for up to 4 days. Microwave for 30 to 45 seconds to reheat.
Using a mix of whole eggs…
Using a mix of whole eggs and egg whites keeps the protein high enough to support your morning hormones without feeling overwhelmingly heavy.
If your sun-dried tomatoes are dry-packed…
If your sun-dried tomatoes are dry-packed rather than oil-packed, soak them in warm water for 10 minutes before chopping to soften them up.
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.