These healthy baked egg cups are loaded with protein and veggies. Make them at the beginning of the week for a quick, on-the-go breakfast option for busy mornings.
Last week I mentioned that I’ve been making baked egg cups as a portable breakfast option for Isaac. I’ve made them for the past couple weeks — Isaac loves them and I’m kind of hooked on them as well. I usually have time to prep a quick breakfast in the morning because I’m not rushing out the door, but I’ve found that having something already prepared makes my morning routine super simple. It’s just one less thing I have to think about before working out or sitting down at the computer to work.
The process of making the cups is SO easy — simple combine all the ingredients in a large bowl and bake them in a muffin tin.
They only take 20 minutes to cook up and if you use silicone baking cups the clean up is relatively easy as well. I like making a batch on Sunday for the week. One batch is enough for Isaac to take two with him to work every morning and a couple leftover for me to eat whenever.
I used a combo of sautéed peppers, onions, mushrooms and broccoli for the veggies. If you’re short on time you don’t necessarily have to sauté the veggies, but I like the extra flavor it adds and the veggies are a bit softer.
One note, I highly recommend using silicone baking cups. I tried the recipe a few different ways — without liners at all (just a greased baking tin), with paper liners and with silicone baking cups. The silicone baking cups were by-far the best! The egg cups cooked up uniformly and slid right out of the baking cups without any trouble.
The no liners batch worked okay, but the eggs stuck to the tin in some spots. The paper liners were a complete wreck. The egg cups cooked in weird shapes (with pockets of air) and stuck to the liners like crazy. You can certainly experiment for yourself, but the silicone liners definitely provided the best results for me. Plus they’re reusable and relatively cheap. I found colorful silicone cups on Amazon for less than $10. <— While looking I also found heart shaped cups, which I’m pretty sure I need to buy asap. They have MINI ones too. Gah!
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These healthy baked egg cups are loaded with protein and veggies. Make them at the beginning of the week for a quick, on-the-go breakfast option for busy mornings.
Ingredients
- 6 large eggs
- 1 cup egg whites (or another 6 eggs)
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- 1 teaspoon coconut oil
- 1/2 orange bell pepper, chopped
- 1/2 cup yellow onion, chopped
- 1 cup broccoli, chopped into small pieces
- 1 cup mushrooms, sliced
- 1/3 cup feta
- 2 Tablespoons fresh parsley
- cooking spray (I use coconut oil)
Instructions
- Preheat oven to 375°.
- Spray twelve-cup muffin tin with cooking spray or line with silicone baking cups. I sprayed the silicone baking cups with spray, just to be on the safe side.
- Place eggs and egg whites into a large bowl and whisk to combine. Season with salt and pepper.
- Meanwhile, heat a skillet over medium heat with 1 teaspoon oil. Add in chopped veggies (bell pepper, onion, broccoli and mushrooms) and cook for about 5-6 minutes, until they’re a little soft and the onions are fragrant.
- Add sauteed veggies into the bowl with the whisked eggs. Add in feta and parsley and mix well.
- Pour egg mixture into muffin cups evenly. I used a 1/3 cup measuring cup to pour each one.
- Bake for 17-20 minutes, or until the egg cups are no longer jiggly and an inserted toothpick comes out clean. Allow cups to cool and enjoy immediately.
Notes
If prepping ahead of time, store cooled cups in a sealed container in the fridge. When ready to eat, you can enjoy the cups cold or pop them in the microwave for 30-60 seconds to reheat.
Nutrition
- Serving Size: 2 cups
- Calories: 141
- Sugar: 2g
- Fat: 8g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 13g
Happy Friday! Don’t forget to pop by the grocery store this weekend so you can make these cups for next week. 🙂
I haven’t done these in so long – definitely need to bring it back. Good call on the silicone cups. I need to buy more and them like that. Easier clean up is always a win.
I go through phases with breakfast recipes too! I think this one will be sticking around for quite a while. 🙂
Making these tonight!!
http://anotherfreakyblog.blogspot.com.es/
Yay! I hope that they turned out for you.
These look like such a great to-go breakfast – I love that they are so customizable! Yum, I’m going to make a batch this week.
These look so great for meal prep to make a quick breakfast!
x Lisa
nourishbylisa.com
Can these be made with just egg whites?
Totally!
Have you tried making them taste like quiche? I’m wondering whether to mix the batter with Kashi 7 grain crumbs or line the cups with it before pouring the egg? Or mixing in quinoa or oatmeal into the batter to make the consistency more like a (spicy) muffin?
I make eggs Indian style with cilantro, tiny potent green chillies, onion, a pinch of salt and black and red pepper. I might add spinach or mushroom sometimes. My son is American but loves it spicy. He also loves quiche. So just trying to mix it up for variety.
I meant Kashi 7 Whole Grain Nuggets. They’re more like bread crumbs.
These look awesome. Can they be frozen?
I haven’t tried freezing them yet but I’m pretty sure they will freeze great. Just let the egg cups cool completely and wrap them in plastic wrap individually. Then place in a freezer in a zip-lock bag. They should last for up to 3 months when stored properly.To reheat, remove the plastic wrap and wrap the egg cup in a wet paper towel. Place a microwave-safe plate and heat for about 1 minute or until warm throughout.
do you think these would work as minis? or would they be too small?