A friend of mine recently asked for the recipe for these easy egg cups. They are super easy, and so versatile. You can make a batch of 6 or 12 – whatever you need – and keep them in the refrigerator so you can heat them up for a quick no-prep morning protein.
Eggs are a great source of protein, vitamins and minerals. The yolk contains cholesterol, but also the important nutrient choline. Eggs can definitely be part of a heart-healthy diet.
The add-ins to these egg muffin cups are endless! Whatever vegetable you have on hand – chopped peppers, leftover asparagus or zucchini, chopped spinach, onions, mushrooms, or any leftover cooked vegetable from last night’s dinner. The more vegetables the better for your DASH Diet eating plan. Add a sprinkling of shredded cheese, and you’re set.
You can eat these as is, or make them into a sandwich. Place on onto a toasted English muffin, or add two to a flour tortilla with some salsa and roll it up.
Easy Veggie Egg Cups
- 5 eggs whole eggs, large
- 3 TB 1% milk
- ground pepper, to taste
- 1/4 cup fresh spinach, chopped
- 1/4 cup bell pepper, minced
- 1/4 cup shredded Swiss cheese
- Preheat oven to 350 degrees F. Crack eggs into medium bowl and scramble with milk. Add fresh ground pepper and mix. Set aside.
- Spray a 6-cup muffin tin with vegetable oil spray. Divide the vegetables and cheese evenly into 6 muffin cups. NOTE: Double the recipe to make 12 muffins. ADD-IN: You can add any chopped vegetable or type of cheese you like here. Great combinations include goat cheese with asparagus; spinach and Swiss' peppers, onions, tomatoes with Colby.
- Pour egg mixture into each muffin cup, filling 2/3 of cup. Pictured here, I made two plain cups for my son.
- Bake in 350F oven for 12-15 minutes, until firm, but not overly browned. Let cool for 5 minutes, then remove from muffin tin and serve warm. Leftovers can be wrapped in plastic wrap and stored in the refrigerator for 2 days. When ready to eat, remove plastic wrap and reheat in microwave safe plate or warm oven.