Everyday Egg Cups
5 colors
THE WHY BEHIND THIS RECIPE
These are meal prep lifesavers throughout the week for a quick breakfast or high protein snack. Starting the day with a high protein, blood sugar friendly breakfast is one of the best things you can do to set yourself up for stable energy and a clear mind for the day. Each egg cup has approximately 8g of protein so I recommend eating at least two for breakfast, with a side of fruit or yogurt for a full meal. Sometimes the simple recipes like this one are really just the best!
Serving size: Makes about 12-14 egg cups pending size of your muffin tin.
Total time: 25 minutes
Prep time = 10 minutes
Cook time =15 minutes
WHAT YOU NEED
8 eggs
1/2 cup unsweetened almond milk or organic grass-fed milk
3 tbsp nutritional yeast
2 tbsp fresh or dried herbs of choice (I like fresh thyme or rosemary)
1/2 tsp salt
1/4 tsp black pepper
1 1/2 cups chopped mixed vegetables (I like broccoli and cherry tomatoes)
1 tsp red pepper flakes (optional pending how much you like spice, add more if you love spice!)
1 cup of diced chicken sausage (or another protein like ground turkey, ground beef etc.). You can omit this if you want to keep it vegetarian.
Optional toppings: Avocado, salsa, hot sauce, sliced jalapeño
HOW TO DO IT
Preheat your oven to 350°F and grease a muffin tin with avocado oil or olive oil.
Saute the sausage over medium heat until it’s largely cooked.
Place your veggies and sausage in the muffin tins.
In a medium bowl, whisk together the eggs, almond milk, nutritional yeast, herbs, salt, and pepper until it’s well combined.
Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
Bake the egg cups in the preheated oven for ~15 minutes minutes, or until they are puffed up and set in the center.
Remove the muffin tin from the oven and let the egg cups cool for a few minutes before using a knife to loosen the edges and pop those bad boys out!
Topping ideas: Sliced avocado, sliced jalapeños, salsa, or hot sauce!
SWAPS, TIPS & TRICKS
Swaps:You can use any mix of veggies and proteins. Some of mu favorites are: spinach, tomatoes, bell peppers, mushrooms, leeks, and broccoli. You can exclude meat altogether or use whatever you have on hand. Leftover ground beef is also a great option!
Tips:These egg cups are a great make-ahead breakfast or snack, as they can be stored in an airtight container in the fridge for up to 5 days. Simply reheat them in the microwave or oven before serving. I have to admit, I sometimes just eat them cold….
You can also sauté the vegetables in a bit of olive oil before adding them to the egg mixture, to help them soften and release some of their moisture, or you can just throw them in the muffin tin raw. Really there is no way to mess up this recipe.
Nutritional Info
Per serving, makes about 12 servings
Calories: 87
Total Fat: 5g
Carbs: 2g
Fiber: 1g
Net Carbs: 1g
Protein: 8g
Sugars: >1g
