Grab-and-Go High-Protein Veggie Egg Cups
Ingredients
- Cooking spray or ghee
- 3 cups low-carb chopped vegetables
such as kale, scallions, broccoli and peppers
- ½ cup water
- 4 ounces shredded sharp cheddar cheese
1 cup, such as Cheddar
- 11 large eggs
- 2 teaspoons Dijon mustard
- 1 teaspoon smoked paprika
optional
- ½ teaspoon salt
- ¼ teaspoon ground pepper
Directions
- 1
Preheat oven to 350 degrees F. Generously coat a 12-cup muffin tin with cooking spray or brush with Ghee.
- 2
Place veggies and water in a medium saucepan. Cover and set over high heat. Cook 4 minutes. Remove from heat and drain the vegetables in a sieve.
- 3
Divide the vegetables evenly among the muffin tin wells. Top with cheddar cheese. Whisk eggs, mustard, paprika, salt and pepper in a large bowl. Pour egg mixture through a fine mesh sieve into a large measuring cup. Carefully pour over the vegetables and cheddar, dividing evenly among the cups.
- 4
Transfer to the oven and bake until the eggs are puffed in the center, 18 to 22 minutes. Let cool at least 20 minutes before removing from the pan. Refrigerate up to 4 days. Reheat until steaming hot or enjoy cold.
Grab-and-Go High-Protein Veggie Egg Cups
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About this Recipe
Tired of skipping breakfast or settling for unhealthy options on busy mornings? These Grab-and-Go High-Protein Veggie Egg Cups are about to become your new best friend for starting your day right. This recipe delivers a satisfying, hunger-busting meal that's ready when you are, even if you're not a morning person.
What makes these egg cups truly shine is their effortless convenience paired with powerful nutrition. Packed with 17 grams of low-carb, veggie-heavy protein per serving, they're designed to keep you full and energized without the morning scramble. It’s a smart way to get vital nutrients and sustained energy from the moment you walk out the door.
Expect a savory, fluffy bite with every egg cup, bursting with tender, crisp-tender vegetables and the comforting richness of sharp cheddar cheese. The addition of Dijon mustard and optional smoked paprika adds a subtle depth of flavor that elevates these beyond basic egg muffins. These cups are delightfully versatile, perfect for anyone seeking a wholesome, convenient breakfast that fits into a busy lifestyle, making healthy eating truly achievable.
One of the best features of this recipe is its adaptability. Feel free to swap out the low-carb chopped vegetables like kale, scallions, broccoli, and peppers for your favorite seasonal greens or other low-carb options you have on hand, such as spinach or mushrooms. While shredded sharp cheddar cheese provides a fantastic flavor, you can experiment with other cheeses like Monterey Jack or a blend. For an extra kick, a pinch of cayenne pepper can be added alongside the smoked paprika.
These high-protein egg cups are ideal for meal prepping on a Sunday, providing you with a week's worth of quick, healthy breakfasts. Simply grab a couple from the fridge and enjoy them on your commute, at your desk, or before a workout, ensuring you conquer your day feeling well-nourished.