Recipe Time: Egg & Veggie Cups
Tired of staring into the fridge at 7 AM, wondering what you or your family can eat that’s also ready in flash? I’ve got you!
One of my favorite options for chaotic mornings: egg and veggie cups. These little protein powerhouses have saved more rushed mornings than I can count.
Make a batch on Sunday, then freeze them. Voila! You've got grab-and-go breakfast sorted for days. They reheat beautifully, they're packed with protein to keep you satisfied until lunch, and you can sneak in plenty of vegetables (hopefully without any complaints!).
Makes 12 cups
Ingredients
12 eggs (pasture-raised, if possible)
1/3 C onion, chopped fine
2 cloves minced garlic
2 T milk or coconut milk
1 C dark leafy greens, chopped (kale, chard, or spinach)
1 C other veggies, chopped (bell pepper, broccoli, tomatoes, carrots, mushrooms, artichoke, asparagus, zucchini)*
Herbs & seasonings, to taste (basil, oregano, cilantro, parsley)
Salt & pepper, to taste
Optional add-ins:
Parmesan cheese sprinkled on top
Nitrate-free sausage or bacon
Cooked and diced sweet potatoes or quinoa (adds carbs and bulk)
Instructions
Note: If using veggies that hold lots of water, such as tomatoes and mushrooms, lightly sauté them a few minutes before adding them to your raw egg mixture.
Preheat oven to 350°F and line a 12-cup muffin tin with paper liners
In a large bowl, combine eggs and all other ingredients. Mix well
Pour mixture into prepared muffin cups, filling about 3/4 full
Bake 20-30 minutes, or until a toothpick comes out clean
Let cool and serve. Refrigerate or freeze leftovers
Make it your own
What I love most about this recipe is that it's basically a template. Got picky eaters? Stick with mild veggies like bell peppers and zucchini. Want to use up whatever's languishing in your crisper drawer? Perfect - this recipe is forgiving.
The magic question: What vegetables does your family actually eat?
Start there. I've seen people stress about getting the "perfect" nutrient combination when really, the best vegetables are the ones that don't end up in the compost bin.
Some combinations that work especially well:
Classic combo: Bell peppers, onions, and a little cheese
Mediterranean: Spinach, tomatoes, and herbs
Hearty version: Sautéed mushrooms with kale and bacon bits
Kid-friendly: Mild cheddar and shredded carrots
A few tricks I've learned
After making hundreds of batches of these over the years, here are the details that make the difference:
For watery veggies (tomatoes, mushrooms, zucchini), give them a quick sauté first. Nobody wants soggy egg cups.
Paper liners are your friend. They make removal so much easier, and cleanup is a breeze.
Don't skip the milk or coconut milk. It keeps the eggs tender and prevents that rubbery texture nobody likes.
Fill the cups about 3/4 full. They'll puff up as they bake, and you don't want overflow drama in your oven.
Beyond the basics…
Speaking of customization, these cups can easily adapt to different nutritional needs:
Need more staying power? Add some cooked sweet potato cubes or quinoa for healthy carbs that'll keep you full longer.
Dairy-free? Sub coconut milk for dairy milk and skip the cheese. Just as delicious!
Want extra protein? Crumble in some pre-cooked sausage or bacon
Feeding a crowd? This recipe doubles beautifully. Make two dozen and freeze half for later.
