FOOD FRIDAYS: Healthy Breakfast Egg Cups ⁠

September’s finally here! And that means we’re heading back to work and the kids are off to school! This month for Food Fridays, we’re focusing on easy, simple, make-ahead recipes to keep your nutrition on point as the summer comes to an end and things ramp up for fall!⁠
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It can be tough to get everyone (including yourself) out the door while adjusting to a new routine, so make breakfast easy with these Healthy Breakfast Egg Cups! ⁠
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These egg cups are fully customizable and make a great meal prep option – make them in bulk ahead of time and pop them in the fridge for up to 3 days or stash them away in the freezer for up to 3 months! With three flavour variations using the same egg base – you’ll never get bored
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This recipe is a perfect low-carb, gluten-free, high-protein option to keep your nutrition on track, even when schedules get busy! Want to make this dairy-free or Whole30-friendly? Just exclude the cheese! How about keto? Avoid processed meat and starchy vegetables. The possibilities are endless! ⁠
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Perfect as breakfast or a snack, these Healthy Egg Cups will keep you full and satiated while you’re on the go. ⁠

Ingredients:

For the egg base: 

  • 12 large eggs
  • salt and pepper, to taste

Broccoli, Bacon and Cheddar

  • 4 cups broccoli florets
  • 3 slices bacon
  • 1 cup grated cheddar cheese
  • 1/4 cup chives, finely sliced

Italian Sausage, Kale and Parmesan 

  • 1/2 pound Italian sausage
  • 1 shallot, finely diced
  • 3 cup (packed) kale, roughly chopped
  • 1 cup grated parmesan

Spinach, Tomato and Goat Cheese 

  • 24 grape tomatoes, halved
  • 1 cup (packed) baby spinach
  • 1 scallion, thinly sliced
  • 6 ounces of goat cheese

Directions 

For the Egg Base:

  1. Add the 12 eggs to a large 4-cup measuring cup and season with salt and pepper. Whisk the eggs until fluffy.

Broccoli, Bacon and Cheddar

  1. Slice the bacon into 1/2-inch thick pieces. Add to a saute pan over medium heat, stirring frequently and cook until crispy. Use a slotted spoon to remove the bacon to a paper towel.
  2. Fill a pot with 1-inch of water and bring it to a boil. Insert a steamer basket, then add the broccoli florets. Cover with a lid and cook for 5-6 minutes. Remove the steamer basket and broccoli, and let cool for a couple of minutes. Then dice the broccoli into small pieces.
  3. Fill the muffin tray about 1/2 full with pieces of broccoli, bacon, and cheddar cheese. Sprinkle with chives. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.
  4. Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Italian Sausage, Kale and Parmesan

  1. Add the sausage to a saute pan on medium heat. Use a spatula to break up the sausage and cook it until it’s just browned.
  2. If there’s enough fat in the pan from the sausage, you might not need to add oil. But if the pan looks dry, add 1 tablespoon of olive oil. Add the shallot and kale to the pan and saute for 2 minutes, or until the kale has wilted. Then remove it from the heat.
  3. Fill the muffin tray about 1/2 full with the sausage kale mixture. Sprinkle some parmesan cheese into each muffin cup. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.
  4. Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Spinach, Tomato and Goat Cheese

  1. Roughly chop the baby spinach. Then, add a small handful of spinach to each muffin cup.
  2. Add 4 grape tomatoes halves and a sprinkle of scallions and goat cheese. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.
  3. Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Recipe from Downshiftology.