Mexican-Style Egg Cups

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:

  1. 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.
  2. 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.
  3. 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).
  4. 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!

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Mexican-Style Egg Cups

  • Author: Julie Andrews
  • Prep Time: 10 mins
  • Cook Time: 18-22 mins
  • Total Time: 28-32 mins
  • Yield: Makes 12 cups 1x
  • Category: Breakfast
  • Method: Baking

Description

An easy make-ahead breakfast that’s full of veggies and protein.


Ingredients

Scale
  • 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

Instructions

  1. Preheat the oven to 350 degrees. Coat a 12-cup muffin tin with cooking spray. Set aside.
  2. 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.
  3. 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.
  4. 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.

Notes

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.


Nutrition

  • 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

14 Comments

  1. Angela on March 10, 2020 at 6:42 am

    This recipe looks great but wondering if these freeze well?

    Thanks!

    • Julie Andrews on March 10, 2020 at 11:07 am

      They will! I store them in a Ziploc or airtight container and they last about 2 months in the freezer.

      • Angela on February 25, 2021 at 10:56 am

        These are my absolute favorite and new go to for breakfast. They are filling so I am not hungry just an hour later and I absolutely love the taste of them. I have to leave out the cilantro since I cannot stand it. They have yet to make it to the freezer!

        Thanks for the great recipe!

        • Julie Andrews on February 25, 2021 at 4:19 pm

          So awesome to hear, Angela! We make them on repeat in my house, too!

  2. David Stapleton on March 11, 2020 at 11:21 am

    Egg cups are a staple for my breakfasts, quick, easy and a batch can last me a whole week. I like the spices and peppers added to this recipe (note that some stores may label poblano peppers as pasilla peppers, they will still be the big dark green peppers – almost as big around as a bell pepper, but longer and pointy at the end like a chili)

    Small tweaks to make this low carb friendly – substitute heavy whipping cream for the Greek yogurt and a quarter cup cooked bacon or cooked chorizo for the hash browns for very few total carbs.

    • Julie Andrews on March 16, 2020 at 10:50 am

      Sounds delish!

  3. Kristine Pisano on March 13, 2020 at 10:18 am

    Looks yummy 🙂 Going to try it.

    • Julie Andrews on March 16, 2020 at 10:50 am

      Enjoy, Kristine!

  4. Abhishek Bhor on March 16, 2020 at 10:28 am

    Thanks for the recipe. Just wondering how Greek Yogurt will add probiotics,
    1. since all the probiotics bacteria will get destroyed while baking, unless one is consuming Greek Yogurt as it is, or,
    2. one is using the probiotics bacteria to ferment (for at least a few hours) the mix before baking to make it easily digestible (still the bacteria will die off in baking)?

    • Julie Andrews on March 16, 2020 at 10:51 am

      It depends on the strain of bacteria on what temperature it will ‘die’. But some studies show even after it ‘dies’, some bacteria, like those found in yogurt, still provide health benefits similar to that of live strains.

  5. Kristal Jimmerson on March 16, 2020 at 10:37 am

    I made egg cups this weekend. I added coarsely chopped spinach as well. Super good. I have silicone muffin liners which are fantastic and nothing sticks to them!

    • Julie Andrews on March 16, 2020 at 10:52 am

      Great idea! I add handfuls of spinach wherever I can. 🙂 Also, I need to get some of those silicone muffin liners!!

  6. Jennifer Wehrenberg on March 16, 2020 at 1:20 pm

    I made these this weekend and they are great. Did stick the muffin pan even after spraying however. Will try the silicone next time! Fun alternative to the same-old scrambled eggs.

    • Julie Andrews on March 17, 2020 at 7:11 am

      Ah yes – I think the silicone cups will work great! I have a newer muffin tin that works really well, but the older pans I have tend to cause the muffins to stick.

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