Make it Easy Mondays: Breakfast Egg Cups

January 19, 2015

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Happy MLK day everyone! Fun Fact: Did you know MLK day is observed every year on the third Monday of January? It’s because it’s near his birthday which is on January 15th.  He died at the young age of 39 and still made one of the biggest impacts in our civil rights movement and became a true legacy for our country. #hero #bold #courageous

Today is also Make it Easy Monday! I’ve received some requests to share some easy and healthy recipes so I wanted to share my breakfast egg cups. In our home, I don’t buy any reduced fat foods because my philosophy is to keep the food in it’s most natural state and I believe our bodies need full fats from certain foods like milk, butter and meats. But I know that not everyone believes this and so I’ve made modifications on the side to help you make this recipe with lower fat and calories. 

When it comes to food, I love using simple and fresh ingredients along with having simple directions! These breakfast egg cups are so easy to make ahead of time so that you can have a week’s worth of breakfast. These are similar to the pancakes because they can be warmed up in the toaster oven or in the microwave. They are so easy to take with you on the way to school or work and it’s packed full of protein and veggies. What a great way to start the day! 

I made these in 2 muffin pans but if you don’t have any tins, don’t despair! Just bake in a regular pan and cut individual portions with a knife. I’ve also made them in cake pans and they are like a crust-less quiche. Just make sure to generously spray your pans with oil. 

Breakfast Egg Cups: (makes 24 egg cups)

  • 12 eggs                      (you can do 6 eggs and 12 egg whites)
  • 3/4 cup whole milk     (skim milk)
  • 2 cups chopped spinach 
  • 1 chopped red onion
  • 2 diced roma tomatos
  • 2 cups any shredded cheese  (low fat shredded cheese)
  • 1 cup cooked, chopped chicken apple sausage   (1/2 cup chopped deli ham)
  • 1/4 tsp salt
  • 1/4 tsp ground pepper

IMG_7278Preheat oven to 350 degrees. Saute your chicken apple sausage and chopped onion and then move them in a large bowl. 

IMG_7281Add in your chopped tomatoes and spinach.

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 Add your eggs, milk, salt, pepper and 1 1/2 cups of shredded cheese.

IMG_7287Generously spray your muffin pans and scoop your mixture into each cup. Top the egg cups with the remaining shredded cheese. Bake on the middle rack of the oven for about 25-30 minutes.

IMG_7289In the oven, they will rise up really high and then deflate again once taken out of the heat. Let them cool. Place them in a tupperware and store them in the fridge to eat this coming week. 

IMG_7296 (2)Or go ahead and enjoy a couple right now ๐Ÿ™‚ These also make great afternoon or post workout snacks. 

Lmk if you try them out!

<><yuni

Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you. Deuteronomy 31:6

Breakfast Egg Cups
A protein, veggie filled breakfast in a cup!
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Prep Time
15 min
Cook Time
30 min
Prep Time
15 min
Cook Time
30 min
Ingredients
  1. 12 eggs
  2. 3/4 cup whole milk
  3. 2 cups chopped spinach
  4. 1 chopped red onion
  5. 2 diced roma tomatoes
  6. 2 cups shredded cheese
  7. 1 cup cooked, chopped chicken apple sausage
  8. 1/4 tsp salt
  9. 1/4 tsp ground pepper
Instructions
  1. Preheat oven to 350 degrees.
  2. Sautee your chicken apple sausage and chopped onion and then put them in a large bowl.
  3. Add in your chopped tomato and spinach.
  4. Add your eggs, milk, salt, pepper and 1 1/2 cups of shredded cheese. Mix together.
  5. Generously spray your muffin pans and scoop your mixture into each cup. Top the egg cups with the remaining shredded cheese. Place in the middle rack of the oven for about 25-30 minutes.
  6. Let cool.
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