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Breakfast gives us the opportunity to break our fast from overnight, provide our body with fuel and key nutrients to start the day, and help to reduce cravings and fatigue later in the day.
t’s unfortunate that breakfast is often the most skipped meal as we find ourselves too busy in the morning and not hungry enough to make it a priority. These egg cups, which are packed with protein, vitamins, and minerals, make for the perfect on-the-go breakfast. Ready in 30 seconds, these egg cups are ideal for anybody who wants to fuel their body for a productive day ahead.
One of the benefits of egg cups for an on-the-go breakfast is the ability to personalize them to your own taste. The egg provides high-quality proteins, fats, and key nutrients like lutein, a carotenoid with anti-inflammatory properties. Choosing a breakfast that is high in protein can help keep you feel full for longer and keep you energized for the day. You can incorporate any combination of vegetables, cheeses, or meats into these egg cups.
Some good options include:
- Broccoli: high in fibre, vitamin C, vitamin K, iron, and potassium.
- Tomatoes: great source of lycopene, which is an antioxidant commonly associated with a decreased risk of heart diseases. Additionally, tomatoes are a great source of vitamin C and K, potassium, and folate.
- Spinach or Kale: high amounts of antioxidants, vitamin C and K, folic acid iron and calcium.
- Peas: great source of vitamin C, E and zinc and contains a multitude of other antioxidants which help strengthen the immune system
- Bell peppers: very high in vitamin C
- Mushrooms: very high in B vitamins, such as riboflavin, niacin, and pantothenic acid. These B vitamins can help protect heart health and digestive system.
- Cheese: great source of calcium, which is beneficial for bone health, and fats and protein which helps to keep you full for longer after a meal.
- Avocado: You can add some avocado to the top of the egg cup after cooking to add some extra fats and vitamins to your breakfast.
TIP: To make your breakfast balanced, serve the egg cups with whole grain bread, bagel, or an English muffin.
Healthy Breakfast Egg Bites
My favourite egg cups include cheddar cheese, broccoli, tomatoes, spinach, and peas. You will need a muffin tin to make these.
Servings: 6 egg cups
- 5 eggs
- desired fillings (cheddar cheese, broccoli, tomatoes, spinach, peas, etc.)
- butter or oil for greasing muffin tin
- salt and pepper to taste
Preheat your oven to 350ºF* (177ºC).
Prepare your vegetables by washing them and dicing them into small pieces.
Whisk together your eggs till completely combined, smooth, and slightly frothy. Set aside.
Grease the muffin tins and add your desired amount of your combination of fillings. Do not fill all of the way or else there will be no room for the eggs.
Season with desired seasonings, such as salt and pepper.
Add eggs into the muffin tins, leaving a little bit of room at the top.
Bake for 20 minutes or until cooked through.
Let cool, then remove from muffin tins. Now they are either ready to enjoy or store for the week.
Storage: These egg cups can be stored in the fridge for up to 4-5 days. This makes them perfect for breakfast prep for the work or school week.
Reheating: When ready to consume, simply pull them out and microwave for 30 seconds to 1 minute, or until warm. You can also heat up in the oven by preheating to 350ºF* (177ºC), and placing in the oven for approximately 5 minutes, or until warm.
Written by Tamara Smallwood and Liz Powell, RD.