Some mornings we just need a grab and go breakfast and while we love our smoothies (click HERE for some smoothie recipes), some days we want something warm and that is why we created these Vegetarian Egg Cups. They are easy to make if you are hosting a brunch or perfect to take with you to the office or school. We love easy meal prep recipes and these Vegetarian Egg Cups are perfect for batch cooking.
Eggs often get a bad rap but let’s dig a little deeper and talk about their nutrients. We really only like eating eggs that are pasture raised. In case you are wondering if there is a difference between regular eggs and pasture-raised eggs, there definitely is! Pasture-raised eggs have less cholesterol, less saturated fat and more vitamins and Omega 3’s. Vital Farms (one of our favorite eggs) has a great website and is very educational, click here if you want to learn more about their eggs.
Back to Egg’s nutrition value, we’ve all heard about consuming too many eggs can negatively affect your cholesterol levels, however, eating the right kinds of eggs can have a positive effect because pasture-raised eggs have double the amount of Omega 3-fatty acids. Omega 3-fatty acids have been shown to reduce blood triglycerides and help regulate and lower cholesterol – and who doesn’t want that (Source)?!
There are lots more nutrients that we can share but since we are mainly a food blog – here are the highlights and if you want to read a bit more, Dr. Axe has a great article, click HERE to read it.
Eggs are:
- High in protein
- May help prevent disease
- Shown to improve liver function and brain health
- Good for your eyes and skin
Now on to the recipe – you can fill these egg cups any way you choose but we love this combination of vegetables and a little cheese. We think sundried tomatoes really add a nice touch. One thing to think about when making these, are you going to eat these right away, or are they for a meal prep situation? If you are using these as meal prep for breakfast or a snack, we suggest pulling them out of the oven a little earlier. That way when you reheat them, they won’t taste overcooked.
We hope you enjoy these – tag us when you make them @Instagram, @Facebook, @twitter we love seeing your creations!!
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Vegetarian Egg Cups
- Prep Time: 10-15 minutes
- Cook Time: 20-25 minutes
- Total Time: 30-45 minutes
- Yield: 12 Egg Cups, 2 Egg Cups per serving 1x
Description
These Vegetarian Egg Cups are perfect for a quick on the go breakfast or when hosting a brunch with family and friends!
Ingredients
1 dozen pasture-raised eggs (we love Vital Farms eggs)
1/2 cup unsweetened nut milk
salt and pepper
6 sundried tomatoes, diced
fresh spinach – add as much as you like
3–4 fresh basil leaves
1/4 cup Parmesan cheese flakes or add as much as you like 🙂
This is what we used to bake the egg cups in a silicone egg/muffin pan
Instructions
- Preheat the oven to 350°. In a large bowl, crack the eggs and whisk thoroughly. Next, add the milk and salt and pepper (if you like other seasonings, now is a good time to add them) and whisk to combine.
- Spray the muffin pan with coconut spray. Add the spinach, sundried tomatoes, basil, and half the cheese in each muffin cup.
- Pour eggs over the fillings, make sure each cup is filled evenly. Sprinkle the remaining parmesan cheese over each egg cup and bake for 20-25 minutes. If you are using these as meal prep for breakfast or a snack, we suggest pulling them out of the oven a little earlier. That way when you reheat them, they won’t taste overcooked.
