Baked Egg Cups are a nutritious, protein-rich, and easy-to-make breakfast or snack that’s perfect for busy mornings or meal prep. Made by baking eggs and other ingredients in a muffin tin, they are portable, customizable, and suitable for various diets (low-carb, keto, gluten-free, etc.).
🧺 Ingredients:
Base (Essential):
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Eggs (whole or egg whites)
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Salt and pepper (to taste)
Optional Fillings (Customizable):
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Vegetables: spinach, bell peppers, cherry tomatoes, onions, mushrooms, zucchini
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Proteins: cooked bacon, sausage, ham, shredded chicken, tofu
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Dairy: shredded cheddar, mozzarella, feta, or cottage cheese
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Herbs: parsley, chives, basil, thyme
👨🍳 How to Make Baked Egg Cups
🔪 Prep Time: 10 minutes
⏲️ Cook Time: 20–25 minutes
🍽️ Servings: 6–12 cups (depending on pan size)
✅ Instructions:
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Preheat Oven:
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Set to 375°F (190°C).
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Prepare Muffin Tin:
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Lightly grease a 12-cup muffin tin or line with silicone liners.
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Add Fillings:
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Chop and divide your desired fillings (vegetables, meats, cheese) evenly into the muffin cups.
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Crack Eggs:
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Crack one egg directly into each cup or beat eggs in a bowl and pour evenly across cups. For fluffier texture, whisk eggs with a splash of milk.
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Season:
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Add salt, pepper, and any spices or herbs you like.
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Bake:
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Bake for 20–25 minutes until the eggs are set and slightly golden on top.
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Cool & Serve:
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Let cool for 5 minutes. Use a knife or spatula to lift the cups out.
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💡 Tips & Tricks:
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Use a silicone muffin pan for easy release and cleanup.
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Avoid overfilling the cups with ingredients to prevent overflow.
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Pre-cook watery veggies (like mushrooms) to reduce moisture.
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Store leftovers in an airtight container for up to 5 days or freeze for up to 2 months.
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Reheat in the microwave for 30–60 seconds.
🍴 Serving Suggestions:
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With toast or a whole-grain English muffin
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Paired with fresh fruit or avocado slices
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As part of a breakfast platter with yogurt, granola, or salad
🔄 Variations:
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Keto Egg Cups: Skip starchy fillings, load with cheese, bacon, and low-carb veggies.
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Vegetarian: Use mushrooms, spinach, cherry tomatoes, and feta.
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Mexican Style: Add jalapeños, black beans, salsa, and cheddar.
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Italian Style: Use mozzarella, sun-dried tomatoes, basil, and oregano.
🥗 Nutritional Info (Approx. per cup):
Nutrient | Amount |
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Calories | 70–120 kcal |
Protein | 6–10g |
Fat | 5–8g |
Carbohydrates | 1–3g |
Fiber | 0–1g |
Note: Varies based on ingredients used.
🧊 Storage & Meal Prep:
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Refrigerate: Up to 5 days in a sealed container.
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Freeze: Place on a baking sheet, freeze individually, then transfer to bags.
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Reheat: Microwave or bake at 350°F (175°C) until warmed through.
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