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 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 chopped yellow onion
- 1 cup chopped broccoli
- 1 cup sliced mushrooms
- 1/3 cup crumbled feta cheese
- 2 tablespoons chopped fresh flat-leaf parsley
Directions
Preheat oven to 375°F.
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%
Brittany Mullins is a health coach, certified NASM personal trainer and author of the blog, Eating Bird Food. Check out her blog or follow her on Facebook, Twitter and Instagram for delicious recipes, workouts and tips for living a balanced, healthy life.
Photo courtesy of Brittany Mullins. Original recipe published on Eating Bird Food.
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