Looking for a high-protein breakfast that’s easy to prep, full of flavour, and perfect for meal prep? Meet your new go-to: Crispy Breakfast Cups. Made with Potato Utopia’s Four Cheese Gratins, crispy filo pastry, and protein-packed eggs, this recipe is the ultimate way to celebrate International Potato Day — and fuel your morning with something that feels a little fancy (but is secretly simple).

At equ, we believe in real food, real results, and recipes that make healthy eating enjoyable. These breakfast cups are a prime example of how you can build better habits without giving up the meals you love. They’re easy to log in the equ app, portion-controlled, and perfect for busy mornings.

Table of Contents

Why You’ll Love These Breakfast Cups

✔ Crispy, creamy, and cheesy – A golden filo crunch gives way to creamy mashed potato and molten cheese.
✔ High in protein – With bacon, egg, and cheese in every bite, these support satiety and muscle recovery.
✔ Perfect for meal prep – Make a batch, store in the fridge, and enjoy on-the-go during the week.
✔ Celebrates International Potato Day – The best excuse to embrace your love for spuds.
✔ equ-friendly – These cups fit beautifully into your personalised plan with our app’s tracking tools.

Ingredients (Makes 6 Cups)

2 x Potato Utopia Four Cheese Gratins
4.5 x Filo Pastry Sheets (cut into 18 squares)
6 Shortcut Bacon Rashers
6 Eggs
40g Light Mozzarella Cheese
Olive Oil Spray
Salt, Pepper & Chives (to serve)

Method

Preheat your oven to 180°C (fan-forced). Lightly grease a 6-hole muffin tray.
Bake the Potato Utopia Four Cheese Gratins for 15 minutes. Let them cool slightly, then mash in a bowl.
Cut your filo pastry into 18 squares. Layer 3 squares in each muffin hole, spraying lightly with olive oil between layers to ensure crispiness.
Line each pastry cup with a shortcut bacon rasher.
Add a spoonful of mashed gratin, sprinkle with mozzarella cheese, then crack an egg on top.
Season with salt and pepper.
Bake for 18–22 minutes or until the egg whites are set and the filo is golden. Keep the yolks runny or cook through — your call!
Garnish with chopped chives and serve hot, or store in the fridge for a quick, delicious breakfast all week long.

Nutritional Information (Per Cup)

Approx. 270 cals, 16g protein, 15g fat, 17g carbs
(Macros may vary slightly depending on exact ingredients and brands used.)

Make It Work For You

Tracking your macros with the equ app? These breakfast cups are a great way to stay on top of your goals without sacrificing flavour. Want to mix it up? Try adding:

Veggies: Spinach, mushrooms, or capsicum for extra fibre
Protein swaps: Turkey bacon or plant-based options
Dairy-free: Sub out the cheese for a dairy-free alternative

At equ, we guide you — but you’re always in control. Customise your portions, log your meals, and stay aligned with your goals.

Ready to Try It?

Celebrate International Potato Day with this crunchy, cheesy, protein-packed breakfast. These Crispy Breakfast Cups prove that healthy eating can be convenient, delicious, and fun. Prep them once, enjoy all week — and feel good knowing you’re fuelling your body right.