Breakfast on the Go - Egg Cups

Yields: 12 cups       Prep Time: 20 minutes      Cook Time: 18-20 minutes

I am savoring two of these egg bites as I sit here and write out this recipe. For the last few months, I’ve made a variation of these almost every week and we have yet to repeat the exact recipe twice! Here’s what makes these bites a great choice for breakfast:

• They are easy to make

• There are so many flavor combos and options

• Full of protein, veggies, and healthy fat

• Great way to use up leftover produce from the last week

• Keeps you fuller longer

• Great first bite for your metabolism. No huge sugar spike making it work overtime first thing in the morning. That means your body isn’t craving more sugar throughout the day.

• Saves you money - those egg bites at Starbucks add up and are not as healthy as they appear.

Ingredients

• Muffin pan & parchment cups (highly recommended as eggs stick regardless of silicone pan or spraying)

• 1/2 cup Protein of choice (when you can, all meat is organic, humanely raised, nitrate-free and free-range)

  • Breakfast Sausage

  • Bacon

  • Chicken Sausage

  • Ground Chicken

• Flavor Profile (about a couple of teaspoons total)

  • Siete Brand Carnitas seasoning

  • Herbs (fresh or dried)

  • Chili powder, Cumin, and Paprika (2:1:1 ratio)

  • Salt and pepper to taste

  • Everything But the Bagle Seasoning

• Veggies - roughly 2-3 cups (Go with what you have leftover or what’s in season. Go to your local farmer’s markets in the spring and summer to get inspired) Here are my favorite combos

  • Yellow Onion, Garlic, Zucchini, Sun-Dried Tomato, Yellow Bell Pepper, Kale

  • Bell Peppers, Red Onion, Garlic, Poblano Pepper

  • Mushrooms, Tomatoes, Zucchini, Bell Peppers, Onion, Garlic, Broccoli

• Egg Mixture

  • 8 organic pasture-raised eggs

  • 2 tablespoons unsweetened coconut milk

  • salt and pepper to taste

• Healthy Fats - about 1 teaspoon per cup. Cheeses ideally are aged if hard cheese like parmesan (no lactose) or local when you can. In other words, shop in the fancy cheese selection. However, I often don’t use cheese as the coconut milk makes it super creamy.

  • Goat Cheese

  • Sharp Cheddar

  • Avocado for topping

Method

Preheat the oven to 350 degrees and add the parchment liners into each cup.

Sauté the veggies with a little bit of avocado or extra virgin olive oil. Start with the thickest skinned veggies like onion, garlic, bell peppers, and cook for a few minutes before adding in softer veggies like mushrooms and squash. Always season along the way. Add the greens last. They will cook down to about 1/4 of their original size. Equally distribute in muffin tins.

If using protein, cook to instructions and add that on top of veggies.

If adding cheese, sprinkle on top.

Whisk the eggs, salt, pepper, and coconut milk together. I like using a glass measuring cup with a pour spout so I can easily pour the egg mixture over each cup.

Bake at 350 degrees for 18-20 minutes. Serve immediately or package in your to-go containers. Remove the wrapper and reheat for about 30-45 seconds for 2 cups. Top with avocado if so desired.

Macronutrient Breakdown

Keep in mind this is an average for 2 bites

172 calories Protein: 14.9 grams Fat: 11.4 grams

Carbohydrates: 3.1 grams

Love it? Tried it? Share it!

✨

Love it? Tried it? Share it! ✨