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I don’t know about you, but I’m not a huge breakfast person. In fact, I’m not a big fan of eggs, so I’m always looking for creative ways to prepare eggs. I made these egg cups recently and I wondered why I hadn’t made them before. They are satisfying and delicious. You basically take any leftover or raw veggies, combine with beaten eggs, place in muffin tin, bake and top with cheese. The beauty of these is that you can individually freeze them and pop them in the microwave for a satisfying breakfast (I have two at a time). I adapted this recipe from ABC’s The Chew, making a few changes here and there. Here is the base recipe – give them a try. PS: The photo does not do the egg cups justice – they taste much better than they look!
What You’ll Need
1 tablespoon Olive Oil 8 Eggs 4 shallots, minced 1 tomato, diced 1 small zucchini, minced 3 garlic cloves, minced 1/2 teaspoon Salt, or to taste 1/4 teaspoon Freshly Ground Pepper 1 tablespoon hemp milk (you can use any type of milk) Garnish: Goat cheese, crumbled Garnish: Plain yogurt (optional)
Making these Veggie Egg “Muffins” are very simple. You’ll want to pre heat your oven at 350 degrees. In a large bowl, mix together all of the ingredients and stir until well combined. Pour into a lightly oiled muffin tin, and bake for 15-17 minutes, until “muffins” have cooked and set. Pop out, serve and garnish with goat cheese crumble. This adds great flavor to the veggie egg “muffins.”
Using a rubber spatula, loosen the “muffins” from the muffin cups and slide the “muffins” onto a platter. Serve immediately. They taste better right out of the oven.
Aren’t these the cutest things ever? I adore them! Fluffy and full of flavor.
I used some plain yogurt to make my plate all fancy. If this isn’t your thing, you can easily omit this without compromising any flavor.
What To Love
Okay, so you already know this…eggs are a great source of protein. All B vitamins are found in eggs, including vitamins B1, B2, B3, B5, B6, B12, choline, biotin, and folic acid. Choline is a standout among these B vitamins.
I like purchasing pasture-raised eggs; do your research. You can find these generally at the farmers market, Whole Foods, etc. If you have chickens, even better. (I’m jealous!)
These are fully loaded with veggie: tomatoes, onions, garlic and zucchini.
Garlic may help improve your iron metabolism. That’s because the diallyl sulfides in garlic can help increase production of a protein called ferroportin. I love garlic and love cooking with it.
Goat cheese has about twice as much protein, and about half the fat and cholesterol that cow milk cheese has. It is also easier to digest because the fat globules are smaller, resembling those of human milk, and the curd is softer than cow milk curd. Goat milk contains less lactose than cow milk and may be an alternative for some people with dairy protein allergies.
I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.