These Grab and Go Veggie Egg Cups are my fave for a healthy high-protein breakfast for busy mornings. They’re made with any variety of low-carb veggie you like, plus fresh eggs, cheddar cheese and seasoning. Each serving has 17 grams of protein! They are sugar-free, grain-free, vegetarian and low-carb too.
DISCLOSURE: This post is sponsored by Hannaford. I was compensated for my time. All opinions expressed here are my own. Thank you for supporting the brands that make Healthy Seasonal Recipes possible.
Have you gotten sick yet this cold season? I have, and it was a doozy. I am much better now, back to my old self, but a couple weekends ago, not so much. I’m one of those people who when coming down with something, will staunchly deny that I am going to get sick, as if willing it away will kick my immune system on to fight off whatever it is. But after one inexplicable sneezing fit, a case of chills, and a sore throat, I knew I was a goner.
Sure enough, that Sunday when the kids and Jase were heading to the mountain for a day of skiing, I was on the couch in my sweatpants, a cup of herbal tea, a box of tissues and my laptop. I decided not to dwell in my sniffles, and instead get some work done. I’m not saying there wasn’t a little bit of googling flights for a summer vacation, or watching cooking shows on TV, but for the most part I used that day to check off boxes on my long procrastination list.
One of the things I checked off that I had been meaning to do for nearly a month, was signing up for the My Hannaford Rewards program. I don’t know what took me so long to sign up. It took, oh, 2 minutes. No joke. I had known about it, since the checkout folks had asked if I had an account every time I had shopped. But alas, I just hadn’t taken the 2 minutes to do it.
Here’s how I did it, right in the comfort of my very own living room. I went onto Hannaford.com and created an account. They sent me a verification email like this.
Then I clicked that to confirm. From there I was able to set up a My Hannaford Reward account. I knew all was good when I got this email.
I also downloaded the app and signed into my account so everything was synched.
Now that I am signed-up I am able to earn and redeem rewards, coupons and offers right in the store with a handy dandy app on my phone. Why did I wait?
Anywhoo, one of the cool benefits of My Hannaford Rewards is that when I buy Hannaford brand products, I earn a 2% reward. So after I signed-up I set to work making my shopping list for the week.
How to make these grab and go high protein veggie egg cups
- I decided to make these simple Grab and Go High Protein Breakfast Egg Cups for Jason and me. We’re trying to eat more protein, and these are a no-excuses kind of recipe to have at the ready as you’re running out the door. Each serving has 17 grams of protein, and they are sugar-free and low carb.
- I’ve tried them with a variety of veggies. Today I used Hannaford brand bell peppers, sliced kale, fresh chopped scallions and broccoli for my veggie mixture. But if you prefer another combination of veggies that’s totally fine. Just make sure to keep it under 3 cups, or your muffin tin will be too full. Tip: Make sure to coat your muffin tins generously with cooking spray or brush with melted ghee or softened butter really well so the egg cups don’t stick.
- Then I made the egg mixture with Nature’s Place Cage Free eggs, smoked paprika, Dijon and salt and pepper. The smoked paprika gives these egg cups a smoky bacon flavor that we love, but they work just fine without it if you don’t have it.
- A trick I used, that I learned back in my Brunch Spice days is that I ran the egg mixture through a fine mesh sieve. The point of this is not only to break up any clumps of seasoning, but to break down the eggs, so they pour easily into the muffin tins.
- Last- I topped the egg cups with a bit of shredded Hannaford Vermont Cheddar cheese. Because, what is life without cheese?
- Once they’re finished baking, let them cool for about 5 minutes, run a knife around the edges and then pop them out of the muffin tins. We store them on a platter, covered for a week of healthy breakfasts to grab and go. Tip: To add a bit more fat, fiber and protein to keep us full all the way until lunch, Jase and I have also been grabbing a handful of almonds.
If not being a morning person is standing between you and your healthy eating goals, then these Grab-and-go High-Protein Veggie Egg Cups, may be your new BFF! Rub the sleep outta those eyes, my friend, and grab a couple of these on your way out the door. You’ll get 17 grams of low-carb, veggie heavy, hunger-busting protein to start your day right!
- 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 Hannaford Vermont Cheddar
- 11 large eggs such as Nature’s Place Cage-Free Eggs
- 2 teaspoons Dijon mustard
- 1 teaspoon smoked paprika, optional
- ½ teaspoon salt
- ¼ teaspoon ground pepper
- Preheat oven to 350 degrees F. Generously coat a 12-cup muffin tin with cooking spray or brush with Ghee.
- 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.
- 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.
- 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.
- Serving Size: 2 egg cups
- Calories: 224
- Fat: 15
- Carbohydrates: 5
- Fiber: 1
- Protein: 17