Here’s an easy recipe for eggs in a cup. But, are you confused about whether you should be eating eggs or not? It’s not surprising. Here’s the current status of the pilloried egg.

For many years we were advised that eating eggs would increase our cholesterol. Then in 2000, the American Heart Association (AHA) revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. The AHA’s guidelines now allow an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.

With science on our side, we can once again enjoy the wonderfully nutritious egg. Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.

But the full health benefits of eggs can only be realized if you store them properly — in the refrigerator — and cook them thoroughly to kill any potential bacteria. As a child, I loved my father’s eggnogs, made with fresh, raw eggs blended with milk, vanilla and ice. These delicious treats are no longer considered a good option — unless pasteurized eggs are used in place of the raw eggs.


Here’s a recipe for eggs in a cup that you can whip up in less than 10 minutes. I guarantee that the protein content of the eggs will keep you feeling full until your next meal. And there’s a lot to be said for a recipe you can make in a mug and eat in your car.


Eggs in a Cup Recipe


Ingredients (makes 1 serving)

• 2 eggs
• 2 Tablespoons low-fat or nonfat milk
• 1 dash salt
• 1 dash pepper
• 1/4 cup finely chopped vegetables (any type)
• 2 Tablespoons grated cheese (any type)


1. Lightly grease the inside of a 12-ounce microwave-safe mug.

2. Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well. Mix in the vegetables and cheese.

3. Microwave on HIGH for 45 seconds. Stir.

4. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.


• To make a meal, serve with a slice of whole grain toast and fruit.


Calories 220
Total Fat 15g
Total Carbohydrate 5g
Total Sugars 3g
Includes 0g Added Sugars
Protein 17g

Click here to get the full eggs in a cup recipe.