Cheesy Onion Egg Cups

recipe Aug 21, 2025

Onion Egg Cups for Busy, Burnt-Out Women

If you are a busy, burnt out woman, chances are your body is probably dealing with some inflammation. Heavy fatigue, brain fog, bloating, the classic “why did I walk into this room again” moments. The busier we are, the more stress our bodies are under, the more cortisol we make, and the more inflamed and puffy we start to feel.

Making quick, easy, grab and go nourishing foods you can meal prep is one of the best ways to start improving your nutrition, shifting weight, healing your gut, and balancing your hormones. That is what I am here for. I help busy women sort their nutrition without overwhelm.

These onion egg cups take about 10 minutes to prep and 15 minutes to cook. They work for breakfast, lunch, or as a protein snack. Food is chemistry. Onions are rich in quercetin, a flavonoid that helps calm inflammatory signalling and supports your antioxidant defences, and they bring prebiotic fibres that feed the gut. Extra virgin olive oil adds polyphenols that support a healthy inflammatory response. Small, repeatable upgrades win.

The Recipe

Serves: 1–2
Makes: ~6–10 cups (depends on onion ring size)
Prep time: ~10 minutes
Cook time: ~15 minutes

Ingredients

2 large red onions
1 to 2 mini capsicums, finely chopped (or about 1/2 large capsicum)
Extra virgin olive oil
Salt and pepper, to taste
3 eggs
50 mL milk
1/2 cup shredded mozzarella
~100 g feta, crumbled

Method

Preheat. Set your oven grill to about 180°C.
Prep onion rings. Slice red onions into thick whole rings about 2 to 3 cm wide. Gently pop out the inner layers so each ring is about two layers thick.
Sauté the veg. Finely chop the inner onion bits you removed. In a frying pan, warm a drizzle of olive oil over medium heat. Sauté the chopped onion and capsicum with a pinch of salt and pepper until softened. Set aside.
Mix the filling. Whisk eggs with milk. Fold in the mozzarella and the sautéed onion and capsicum. Season to taste.
Set the rings. Add a little more olive oil to the pan and keep it at medium heat. Arrange the onion rings flat in the pan. Spoon the egg mixture into each ring, filling to the top.
Top and set. Scatter crumbled feta over the top. Let the cups cook on the stove for 2 to 3 minutes until the edges start to set.
Grill. Transfer the pan to the oven and grill for 5 to 10 minutes until the tops are lightly golden and the centres are just set. Keep an eye on them so they do not burn.
Serve. Cool slightly, loosen with a spatula, and lift out with tongs. Enjoy warm or at room temperature.

Tips and Swaps

Add dried herbs, garlic powder, chilli flakes, or cracked pepper.
Use any cheese you like. Cheddar or parmesan work well.
For extra protein, add finely diced cooked bacon or smoked salmon.
Dairy free option: use a splash of unsweetened milk alternative and skip the cheese.

Storage

Fridge: Store in an airtight container for up to 4 days.
Reheat: Air fryer or oven until warmed through, or enjoy cold.
Freeze: Up to 2 months. Thaw in the fridge before reheating.

Benefits of Onions

Quercetin: A powerful flavonoid that supports antioxidant defences and helps calm inflammatory signalling in the body.
Prebiotic fibres: Feed your gut microbes, which in turn produce short-chain fatty acids that help regulate inflammation.
Red onion bonus: Extra pigments with additional antioxidant capacity.

Pair them with extra virgin olive oil to add polyphenols that support a balanced inflammatory response. None of this is about perfection. It is about building easy habits that your future self will thank you for.

Serving ideas

With a crisp salad for lunch
Packed in a snack box with cherry tomatoes and cucumbers
On top of sautéed greens for a fast breakfast

Michaela Sparrow, Naturopath, Clinical Nutritionist & Anti-Aging Practitioner
Michaela Sparrow is a naturopath, clinical nutritionist, and anti-aging expert who helps clients address metabolic health, gut issues, hormone imbalances, and longevity. As the founder of The Longevity Remedy, she provides evidence-based strategies for healthy aging, stress resilience, and optimal wellness. Michaela works 1:1 with clients globally and is featured in leading publications, sharing her expertise on holistic longevity and functional health.

🔹 Want to work with Michaela? Book a consultation or learn more about the 4-Week Kickstart Program