Egg Muffin Cups


Breakfast can be a difficult meal for a lot of us, specifically because most of the foods we associate with “breakfast” (pastries, cereals, yogurt) are full of sugar. Eggs would be a great choice but who has time to enjoy eggs in the morning? Well, will a little advanced preparation, now YOU do! Below is a recipe for Egg Muffin Cups. Basically, you combine any veggies you have on hand with eggs (avoid adding sausage, bacon etc.) and pour the mixture into your muffin tin and bake. You can freeze the baked muffin cups and reheat them in the microwave for a mere minute or two and presto! You have a delicious, nutritious and filling breakfast treat. Enjoy!

Recipe below courtesy of The Food Charlatan:

Baked Veggie Egg Cups
Yield: Makes about 18-20 Egg Cups


10 eggs, or up to 12
1 green onion, cut into 3 inch segments
2 small zucchini, chopped into 1-inch segments
1/2 of a 12-ounce jar of roasted red peppers, drained
half of a 14-ounce package of kielbasa, cut into 1-inch slices*
3 big handfuls of spinach
1 teaspoon salt
1/2 teaspoon pepper


Preheat oven to 350.
Grease two muffin tins with a great deal of nonstick spray, oil, butter, etc. (To make this paleo, use coconut oil.) Set aside.
Whisk all the eggs in a big bowl, or beat it with the whisk attachment.

Add the green onion segments, zucchini slices, red peppers, and sausage to your food processor and pulse in 1 second intervals until the ingredients are finely chopped but NOT smooth. If it is not chopping evenly, spoon out the chopped food and finish pulsing the rest. Add all of this mixture to the eggs.

Add the spinach into the processor and finely chop. Add this to the eggs as well. Add the salt and pepper. Combine with a whisk. Using a 1/4 measuring cup, fill the muffin tins. Bake for 20-25 minutes or until the middle is set. Don’t overcook! The egg cups will shrink down significantly once you take them out of the oven. As long as the center is set when you take them out, you can rest assured that they are baked all the way.

If you are freezing these, wait for them to cool, then wrap them individually in plastic wrap and put them all in a ziplock bag. Seal and freeze. When you want to eat one, unwrap it, discard the plastic, and place on a folded paper towel on a plate in the microwave. Heat for about 1-2 minutes, or until the center is warm. Don’t overdo it or you will get rubbery eggs. Garnish with salsa and avocado and enjoy!


3 thoughts on “Egg Muffin Cups

  1. Pingback: Eat Your Veggies! | Living a Long & Happy Life

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