Healthy Baked Egg Cups

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 pretty pastel 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!

Healthy Baked Egg Cups

print shopping list

Preparation 10 mins 2017-06-24T00:10:00+00:00

Cook Time 20 mins 2017-06-24T00:20:00+00:00

5 1

Nutrition Facts
Serving Size	2 cups
Amount Per Serving
Calories 77 Calories from fat 41
Total Fat 5g	8%
Saturated Fat 2g	10%
Transfat 0
Cholesterol 97	32%
Sodium 178	7%
Carbohydrate 2g	1%
Dietary Fiber 1g	4%
Sugars 1g
Protein 6g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

	Calories	2000
Total Fat	Less than	65g
Sat Fat	Less than	25g
Cholesterol	Less than	300mg
Sodium	Less than	2,400mg
Total Carbohydrate		300g
Dietary Fiber		25g

Serves 12 cups     adjust servings

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

1. Preheat oven to 375°.
2. 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.
3. Place eggs and egg whites into a large bowl and whisk to combine. Season with salt and pepper.
4. 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.
5. Add sauteed veggies into the bowl with the whisked eggs. Add in feta and parsley and mix well.
6. Pour egg mixture into muffin cups evenly. I used a ⅓ cup measuring cup to pour each one.
7. 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.

by Brittany Mullins

Recipe 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.

5 1

Nutrition Facts
Serving Size	2 cups
Amount Per Serving
Calories 77 Calories from fat 41
Total Fat 5g	8%
Saturated Fat 2g	10%
Transfat 0
Cholesterol 97	32%
Sodium 178	7%
Carbohydrate 2g	1%
Dietary Fiber 1g	4%
Sugars 1g
Protein 6g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

	Calories	2000
Total Fat	Less than	65g
Sat Fat	Less than	25g
Cholesterol	Less than	300mg
Sodium	Less than	2,400mg
Total Carbohydrate		300g
Dietary Fiber		25g

Happy Friday! Don’t forget to pop by the grocery store this weekend so you can make these cups for next week. 🙂