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Baked Veggie Egg Cups

Published April 15, 2016
2 minute read
Baked Egg Cups
Published April 15, 2016
2 minute read
In This Article

These protein- and veggie-loaded baked egg cups by Eating Bird Food are incredibly easy, portable and versatile. Switch up the veggies weekly for a variety of nutrients and flavor. Make a large batch of these to store in the fridge at the beginning of the week for a quick, on-the-go breakfast option on busy mornings — just reheat and eat!

Baked Veggie Egg Cups

Ingredients

  • 6 large eggs
  • 1 cup (240ml) egg whites (or another 6 eggs)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon coconut oil
  • 1/2 orange bell pepper, chopped
  • 1/2 cup (75g) chopped yellow onion
  • 1 cup (150g) chopped broccoli
  • 1 cup (150g) sliced mushrooms
  • 1/3 cup (30g) crumbled feta cheese
  • 2 tablespoons chopped fresh flat-leaf parsley

Directions

Preheat oven to 375°F (191°C).

Coat 12-cup muffin pan with cooking spray, or line with silicone baking cups. (I coated the silicone baking cups with spray.)

Whisk eggs and egg whites in a large bowl. Season with salt and pepper.

Heat a skillet over medium with oil. Add chopped veggies. Cook 5–6 minutes, until they’re a little soft and the onions are fragrant.

Add veggies to eggs. Add in feta and parsley, and mix well.

Use a measuring cup to pour egg mixture evenly into muffin cups, about 1/3 cup each. Bake for 17–20 minutes, or until the egg cups are no longer jiggly and a toothpick inserted in the center comes out clean. Allow cups to cool before refrigerating, or enjoy immediately.

Nutrition Information

Serves: 6 |  Serving Size: 2 egg cups

Per serving: Calories: 137; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 192mg; Sodium: 411mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 12g

Nutrition Bonus: Potassium: 259mg; Iron: 6%; Vitamin A: 15%; Vitamin C: 53%; Calcium: 12%

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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