Southwest Egg Cups

I am a fan of quick breakfasts, as you can probably tell from my overnight oats and baked oatmeal recipes. I’m always on the lookout for a breakfast recipe that I can prep ahead of time and quickly warm up in the morning but that still provides key nutrients, especially fiber and protein.  Eggs have always been a breakfast staple, but I used to wait to cook them until weekend mornings when I had more time to spend in the kitchen. After searching thru Pinterest for breakfast recipes, I decided to create my own healthier breakfast egg cup recipe. These cups are so tasty, packed with veggies and provide the protein punch I need in the morning to fuel my day.  By using half egg whites in this recipe, the nutrients of the yolk are provided but the calorie and cholesterol amounts are reduced. The trick to this egg cup recipe is sautéing the vegetables first, so the flavor is magnified in each cup.

To make it even better, this recipe is extremely versatile. For picky eaters, young children, or even husbands, you can pack these cups full of colorful veggies. They won’t know what you have loaded in there with how delicious these are. If you are hosting a party or brunch, these are the perfect items to bring instead of a breakfast casserole. This version calls for peppers, onions, spinach and tomatoes, but it could easily be switched for other veggies, potatoes, or even breakfast meat. Lastly, if you are like me and barely can make it out the door in the morning, these can be made ahead and either refrigerated or individually frozen in plastic wrap to be eaten on an as needed basis.

First, prepare the veggies for sautéing. Finely chop the green peppers, tomatoes, onion, and spinach and mince the garlic. Set all aside.

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Whisk together the egg/ egg whites with a splash of milk and salt/ pepper to taste. It’s best to use a bowl or large measuring cup with a spout so it’s easier to pour into the muffin pan.

Heat the olive oil in a sauté pan over medium heat. Add the peppers and onions and sauté for about two minutes. Add the tomatoes and spinach and continue to sauté. With about thirty seconds left, add the minced garlic and stir to combine. Lastly, add salt and pepper to taste.

Add the cooked veggies to the egg mixture and stir to combine. Pour the egg mixture into each cup in a greased muffin pan {make sure each cup is well greased}. Depending on how large you would like your egg cups, fill the cups either 3/4 of the way high or to the rim. You will have enough mixture to fill at least 12 muffin cups. Add a pinch of shredded cheese on top of each cup.  Cook at 350 degrees for 15 minutes.

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Before serving, let the egg cups sit in the pan for a minute {this will make it easier to remove each cup}. Serve immediately or let cool completely before placing in an airtight container in the refrigerator up to four days. If you would prefer freezing these, let the egg cups cool completely and individually wrap the egg cups. The night before the egg cup is desired, place the wrapped cup in the refrigerator to thaw and then heat in the morning until warm. Enjoy!

Southwest Egg Cups
 
Prep time
Cook time
Total time
 
Author:
Serves: 12+ cups
Ingredients
  • 1 cup chopped green peppers
  • 1 cup chopped tomatoes
  • 1 cup chopped onion
  • 1 cup chopped spinach (measured before chopping)
  • 2 cloves garlic, minced
  • 4 whole eggs
  • 4 egg whites
  • 1 Tbsp skim milk
  • 1 Tbsp olive oil
  • ½ cup shredded Cheddar cheese
  • Salt and pepper to taste
Instructions
  1. Finely chop the green peppers, tomatoes, onion, and spinach and mince the garlic. Set all aside.
  2. Whisk together the egg/ egg whites with a splash of milk and salt/ pepper to taste.
  3. Heat the olive oil in a sauté pan over medium heat.
  4. Add the peppers and onions and sauté for about two minutes.
  5. Add the tomatoes and spinach and continue to sauté.
  6. With about thirty seconds left, add the minced garlic and stir to combine. Add salt and pepper to taste.
  7. Add the cooked veggies to the egg mixture and stir to combine.
  8. Pour the egg mixture into each cup in a greased muffin pan {make sure each cup is well greased}. Depending on how large you would like your egg cups, fill the cups either ¾ of the way high or to the rim.
  9. Add a pinch of shredded cheese on top of each cup.
  10. Cook at 350 degrees for 15 minutes.
  11. Before serving, let the egg cups sit in the pan for a minute {this will make it easier to remove each cup}. Serve immediately or let cool completely before placing in an airtight container in the refrigerator up to four days.
Nutrition Information
Serving size: 1/12 Calories: 61 Fat: 4 Saturated fat: 1.2 Carbohydrates: 1.6 Fiber: 0.4 Protein: 4.4 Cholesterol: 74.1

 

 

 

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