I’m always looking for ways to get veggies into my diet, not only as a side dish or in a salad, but incorporate them into meals I already cook. That means things like soups, stews, pasta sauce, pasta dishes, smoothies, breakfast casseroles or these egg cups – there are pretty much endless ways to get those veggies in!
Other than the 2 cups of veggies that are added to these egg cups, there are numerous reasons these little handheld breakfast morsels make for a balanced breakfast:
- Eggs are a great source of protein and contain all essential amino acids, meaning they’re a complete protein. The whites contain most of the protein, while the yolk contains other beneficial nutrients, like choline, vitamins A, D, E & K, vitamin B12 & B6, calcium, phosphorus, zinc, iron and the list goes on. It’s likely you’ve heard to skip the egg yolks because they contain cholesterol and saturated fat, but we’re not doing ourselves a favor from a nutrition standpoint if we’re skipping out on all of those nutrients. We’ve learned through research that dietary cholesterol doesn’t impact our body’s cholesterol, but saturated fat can. If you have high cholesterol, it might be a good idea to limit yourself to a few egg yolks per day, but you don’t have to skip them altogether – especially if you eat a balanced diet overall.
- Potatoes also sometimes get a bad rep, but they’re actually an excellent source of fiber and potassium, as well as vitamin C, vitamin B6, phosphorus and other B vitamins. If you’re watching your carbs, consider that these egg cups only have 3g of carbs and 1g of sugar per cup. And when paired with protein (like eggs), the carbohydrates in potatoes don’t impact blood glucose as much as if consumed them sans protein.
- I added Greek yogurt for a boost of protein and to incorporate probiotics into your breakfast, which are beneficial for gut health – which is linked to so many other important functions in the body (think immune health, for one).
- They’re delicious, so you’ll actually want to eat them in the morning! The spices and herbs really pack a ton of flavor into these little cups.
So, if you’re stuck in a breakfast rut and need something quick and easy to grab in the morning that provides a host of nutritional benefits, these egg cups are for you! Make a batch at the beginning of the week, and you’ll have breakfast all week!Print
An easy make-ahead breakfast that’s full of veggies and protein.
- 1 teaspoon olive oil
- 1 medium red bell pepper, seeded and diced
- 1 medium poblano pepper, seeded and diced
- 10 large eggs
- ½ cup plain Greek yogurt
- 1 ½ teaspoons chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon kosher or sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 cup shredded hash browns
- ½ cup shredded Mexican cheeses, divided
- ½ cup fresh cilantro, chopped
- Preheat the oven to 350 degrees. Coat a 12-cup muffin tin with cooking spray. Set aside.
- Heat the oil in a medium skillet to medium. Add the bell and poblano peppers and sauté 2-3 minutes or until slightly soft. Remove from the heat.
- In a large bowl, whisk together the eggs, Greek yogurt, chili powder, smoked paprika, salt, black pepper, onion powder and garlic powder until thoroughly combined. Fold in the cooked peppers, hash browns, half of the cheese and cilantro.
- Use a measuring cup to transfer the egg mixture to the wells of the prepared muffin tin, filling almost all of the way to the top. Top each will remaining shredded cheese. Bake 18-22 minutes or until set. Let slightly cool before removing from the pan.
Make it a Meal: Pair 3 egg cups with a cup of fruit for a balanced breakfast.
Storage Tip: Store in airtight containers in the fridge for up to 5 days and in the freezer for up to 2 months.
- Serving Size: 1 egg cup
- Calories: 102
- Sugar: 1g
- Sodium: 138mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 7g
- Cholesterol: 5mg
Keywords: egg cups, egg muffins, eggs, high protein, breakfast