Many of us struggle to find simple and delicious ways to introduce more protein or vegetables into our busy day, or in providing nutritious and easy meal ideas for our loved ones, until now.
Egg Cups, or Egg Muffins as they are sometimes called, are a great way to ensure a balanced diet. They provide a healthy portion of proteins, vegetables, and fats and can be eaten as a meal for breakfast or lunch or even as a delicious, quick snack!
There are a wide variety of ingredients you can add to these yummy bites! Depending on dietary restrictions, tastes, and preferences, the possibilities are endless.
Even better, the recipe is simple; all you need are fresh eggs, vegetables, and your choice of herbs and add-on's such as additional proteins (ham, bacon, etc) or fats like feta cheese or cheddar.
Here are my favourite combinations:
Sweet pepper, ham & cheddar
Broccoli, ham & cheddar
Spinach, feta, & sundried-tomatoes
Preheat oven to 375°
Begin by dicing your favourite vegetables (limit to a total of 2 or 3 items to ensure they fit in the muffin tin!), such as sweet peppers, mushrooms, onions, broccoli, etc. Set aside.
Next, chop your proteins. This may include smoked ham, diced pre-cooked bacon slices, or cooked sausage. Combine with the vegetable mix.
Add your favourite herbs, such as oregano, basil, thyme, etc. to taste.
At this point, you may also want to include flavorful shredded cheese, such as cheddar, crumbled feta, or even a combination of shredded mozzarella, cheddar & some jalapeno! This of course is optional, depending on your needs and preferences.
Using cooking spray, lightly grease each cup in a muffin tray. I use the regular sized muffin tray with 12 cups. This recipe makes between 12 and 18 Egg Muffins, depending on how many ingredients you add!
Place the vegetable and protein mixture in each cup, making sure not to overfill them. Add the cheese, if using, to the top of the mixture.
Next, in a separate bowl, beat eggs (I use about 6 whole extra large eggs) and add salt & pepper to taste.
Finally, pour the egg mixture, dividing it up between each cup. Fill just below the cup rim, as the eggs will expand and rise during cooking.
Bake in the oven for approx. 20 minutes, depending on your oven. Test, using a toothpick or knife, to see if eggs are still runny in the middle and then adjust cooking time. Egg cups should come out lightly browned and soft, not runny, inside.
Cool slightly before taking them out of the tray. If eating right away, serve with fresh fruit, toast, or by themselves! If saving for later, fully cool, and freeze or refrigerate. These egg cups freeze very well in parchment lined container or freezer bags for about a week.
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