How to freeze these veggie egg cups:

Remove the egg muffins from the muffin tin and allow them to fully cool. Place them in a large sealable plastic bag or container and freeze for 1-2 months. To serve, remove from bag or container individually and thaw on a plate for 30 minutes (or in the microwave in 30 second intervals).

Can these be made dairy free?

Yes. If you're dairy free or have a dairy intolerance, you can either leave the cheddar cheese out, or use dairy free cheese instead.

What else can you add to these veggie egg cups?

You could theoretically add anything you'd like. Some other options are roasted red peppers, zucchini, beans, spinach, mushrooms and onion.

Grab-and-Go High-Protein Veggie Egg Cups

Description

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!

Ingredients

Scale

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

Instructions

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.

Notes

Cooking Tip:

If you don’t have a muffin tin, you could make this recipe in a 9×13-inch baking dish instead. Evenly spread out vegetables across the bottom of the baking dish, then carefully pour the egg mixture over top (following original instructions). Once it’s cooked, allow the egg to cool and cut into 2-inch squares.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: breakfast
Method: Oven
Cuisine: American

Nutrition

Serving Size: 2 egg cups
Calories: 224
Fat: 15
Carbohydrates: 5
Fiber: 1
Protein: 17

Keywords: protein egg bites, high protein egg muffins, make ahead high protein low carb breakfast, veggie egg cups, veggie egg muffins