Veggie Egg Cups

These Veggie Egg Cups are a delicious and healthy breakfast option that is easy to make and perfect for meal prep. Packed with fresh vegetables and protein-rich eggs, they are a great way to start your day with a nutritious and satisfying meal. Whether you need a quick breakfast on the go or a light snack, these egg cups will keep you energized and full.

Why You’ll Love This Recipe

• Quick and easy to prepare
• Perfect for meal prepping
• Customizable with your favorite vegetables
• High in protein and low in carbs
• Great for busy mornings or on-the-go meals
• Kid-friendly and delicious
• Can be made ahead and stored for later

Ingredients

this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Eggs
• Milk (or dairy-free alternative)
• Bell peppers
• Spinach
• Cherry tomatoes
• Onion
• Cheese (optional)
• Salt and pepper
• Olive oil or cooking spray

Directions

1. Preheat your oven to 375°F (190°C). Grease a muffin tin with cooking spray or olive oil.
2. Dice the bell peppers, onions, and cherry tomatoes. Chop the spinach into small pieces.
3. In a mixing bowl, whisk together the eggs and milk. Season with salt and pepper.
4. Divide the chopped vegetables evenly among the muffin cups.
5. Pour the egg mixture into each cup, filling them about 3/4 full.
6. Sprinkle cheese on top if desired.
7. Bake for 18-20 minutes, or until the egg cups are set and slightly golden on top.
8. Let them cool for a few minutes before removing from the muffin tin.
9. Serve warm or store for later use.

Servings and Timing

• Servings: 6 (makes 12 egg cups)
• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes

Variations

• Dairy-Free: Use almond milk or coconut milk and skip the cheese.
• Spicy Kick: Add chopped jalapeños or red pepper flakes.
• Meaty Option: Mix in cooked bacon, sausage, or ham.
• Herb Boost: Add fresh herbs like parsley, basil, or chives for extra flavor.
• Mushroom Lover: Sauté mushrooms and add them for a rich, umami taste.

Storage/Reheating

• Refrigeration: Store in an airtight container in the fridge for up to 4 days.
• Freezing: Freeze in a sealed bag or container for up to 2 months.
• Reheating: Microwave for 30-40 seconds or reheat in the oven at 350°F for 5-7 minutes.

FAQs

How do I prevent my egg cups from sticking?

Make sure to grease the muffin tin well with cooking spray or use silicone muffin liners.

Can I use egg whites instead of whole eggs?

Yes, you can substitute whole eggs with egg whites for a lower-calorie option.

What’s the best way to freeze egg cups?

Let them cool completely, then wrap them individually in plastic wrap before placing them in a freezer-safe container.

Can I add more vegetables?

Absolutely! Just be mindful of the water content in veggies like zucchini, which might make the egg cups watery.

How long do they last in the fridge?

They stay fresh for up to 4 days when stored in an airtight container.

Can I make these ahead of time?

Yes! These are perfect for meal prep. Make a batch, store them, and reheat as needed.

What can I serve with veggie egg cups?

They pair well with toast, fresh fruit, or a smoothie for a balanced breakfast.

Can I make this recipe without cheese?

Yes, the cheese is optional and can be omitted for a dairy-free version.

Can I bake these in a mini muffin tin?

Yes! Reduce the baking time to about 12-15 minutes for mini egg cups.

How do I know when the egg cups are done?

The tops should be set and slightly golden. You can also insert a toothpick; if it comes out clean, they are ready.

Conclusion

Veggie Egg Cups are a fantastic, healthy breakfast option that is both convenient and delicious. Whether you’re meal prepping for the week or need a quick breakfast solution, these egg cups will become a staple in your kitchen. Try different variations to keep things exciting and enjoy a nutritious start to your day!

Print