If you’re looking for a quick and healthy breakfast, these baked egg cups are the perfect solution! They’re easy to make, packed with protein, and you can customize them to suit your tastes. Whether you’re on a calorie deficit or just want a wholesome start to your day, these egg cups will keep you full and satisfied. I love making a batch at the start of the week for an easy grab-and-go option. Here’s how you can make them!
Method
Chop the Vegetables
Start by chopping your red pepper, onion, and cherry tomatoes into small, bite-sized pieces. This will ensure the veggies mix well with the eggs and cook evenly. You can adjust the size of the pieces based on your preference, but smaller pieces tend to work best for these egg cups.
Whisk the Eggs and Egg Whites
In a mixing bowl, whisk together the 5 eggs and 100g of egg whites until they’re well combined. This mixture will form the base of your baked egg cups. The egg whites help reduce the calorie count while still adding to the protein content, making this a great option for a healthy meal.
Add the Veggies and Season
Once your eggs are whisked together, add the chopped red pepper, onion, and cherry tomatoes to the egg mixture. Stir everything together gently to distribute the veggies evenly. Then, season the mixture with salt, pepper, and a pinch of oregano for added flavor. If you prefer other herbs or spices, feel free to experiment!
Prepare the Baking Tin
Next, spray your cupcake cases or a cupcake tin with low-calorie cooking spray. This will prevent the egg cups from sticking to the tin and help them come out easily after baking. Make sure to coat the cases evenly for the best results.
Pour the Mixture into the Cupcake Cases
Now, pour the egg and vegetable mixture into the prepared cupcake cases or tin. Fill each case about 3/4 of the way to leave room for the eggs to rise as they cook. Be careful not to overfill, as this could cause the mixture to spill over during baking.
Bake the Egg Cups
Place the filled cupcake tin into the oven and bake at 180°C (350°F) for about 20 minutes. During this time, the egg cups will set, and the veggies will soften. Keep an eye on them toward the end of the cooking time to ensure they don’t overcook. The egg cups should be firm to the touch but still moist inside.
Top with Cheese and Optional Extras
Once the egg cups are baked, remove them from the oven and top each one with 30g of lighter cheese (if you’re using cheese). You can also sprinkle some chili flakes on top for a little kick! Return the egg cups to the oven for another few minutes to melt the cheese.
Cool and Serve
Once the cheese has melted and the egg cups are slightly browned on top, remove them from the oven. Let them cool for a few minutes before gently removing them from the tin or cupcake cases. This will help them set and prevent them from breaking apart when you try to serve them. Enjoy them warm or let them cool completely before storing them for later!
Necessary Tools
- Cupcake cases or a cupcake tin
- Mixing bowl
- Whisk
- Knife and chopping board
- Oven
Baked Egg Cups: A Delicious, Protein-Packed Breakfast!
Cuisine: AmericanDifficulty: Easy4
servings10
minutes20
minutes30
minutesIngredients
5 eggs
100g @twochicks egg whites
1 red pepper
1/2 red onion
A few cherry tomatoes
30g lighter cheese (optional)
Salt and pepper, to taste
Oregano (optional)
Low-calorie cooking spray
Directions
- Chop your red pepper, onion, and cherry tomatoes into small pieces.
- In a mixing bowl, whisk together your eggs and egg whites until well combined.
- Add the chopped veggies to the egg mixture and season with salt, pepper, and oregano (if using).
- Spray your cupcake cases or cupcake tin with low-calorie cooking spray.
- Pour the egg and veggie mixture into the cupcake cases, filling each about 3/4 of the way.
- Bake at 180°C (350°F) for 20 minutes.
- Once they’re baked, top with your choice of lighter cheese and a sprinkle of chilli flakes (optional).
- Bake for an additional few minutes until the cheese melts, then leave the egg cups to cool before serving.
Notes
- Make sure your cupcake cases or tin are sprayed properly with low-calorie cooking spray to avoid sticking.
- Keep an eye on the baking time, as oven temperatures may vary. You want your egg cups firm but not overcooked.
- If you’re adding cheese, do so in the last few minutes to prevent it from burning.
- Let the egg cups cool slightly before removing them from the tin to avoid breaking.
Serving Suggestions
These baked egg cups are perfect on their own for breakfast or as a quick snack during the day! You can also pair them with a side of mixed greens or a light salad for a more filling meal. I like to enjoy 3 or 4 for breakfast when I need something high in protein but low in calories. You can also pack them in your lunchbox for a healthy snack. If you’re not on a calorie deficit, try adding some homemade salsa or guacamole on top for an extra burst of flavor.
Fun Fact
Did you know that eggs are not only an excellent source of protein but also contain essential vitamins like vitamin D, which helps your body absorb calcium? They truly are a superfood!
Conclusion
These baked egg cups are a fun and versatile way to get in a healthy breakfast or snack without all the extra calories. They’re simple to prepare, customizable to your taste, and perfect for meal prep. Whether you stick with the basic veggie filling or add your favorite ingredients like ham, mushrooms, or bacon bits, you’re sure to enjoy these little egg cups. Give them a try and let me know what you think!
