Easy and Healthy Egg Cups with Delicious Veggie Toppings

As many of us look for convenient yet nutritious breakfast options, egg cups have become increasingly popular. Filled with eggs and your choice of delicious toppings, they're a portable and satisfying way to start the day. TikTok chef Mistie Knight shared her simple recipe for veggie-filled egg cups that are satisfyingly low carb and full of essential vitamins and minerals.

The Basics of Making Egg Cups

To make egg cups, you'll need a standard muffin tin and silicone liners or cooking spray. Crack eggs directly into each muffin cup and then add your favorite chopped vegetables on top. Bell peppers, tomatoes, zucchini, onions, and mushrooms are all great low carb choices that add vibrant flavors and nutrients. For extra protein, you can also sprinkle on bacon bits or shredded cheese. Once the toppings are in place, simply bake the egg cups until the eggs are fully set.

Mistie demonstrated her easy technique for cracking eggs one-handed directly into each muffin cup. She then filled the cups with a colorful assortment of peppers, tomatoes, zucchini, and onions. Chopping the vegetables into small, even pieces ensures they're evenly distributed in each cup. Other additions like parsley, garlic, or fresh herbs can boost the flavor even more. The options are truly endless when it comes to customizing egg cups with your favorite veggies.

Spice Things Up with Jalapeños and Cheese

For those seeking a little extra kick, Mistie suggested topping some of the egg cups with sliced jalapeños. Her trick for removing the seeds reduces the heat so even non-spice fans can enjoy them. She then placed strips of crispy bacon over the jalapeños before sprinkling on shredded cheese - a combination that pairs perfectly. The melted cheese helps tame the heat from the peppers too. These savory egg cups are sure to be a crowd-pleaser at any breakfast table.

While most of us enjoy the rich flavor and protein from whole eggs, Mistie also pointed out that using just egg whites is an option for those wanting to reduce fat and calories further. Either way, these veggie-packed egg bites provide a balanced start to the day with filling satisfaction from protein, fiber, and nutrients galore.

Cooking and Storing Egg Cups

Once all the cups are filled, Mistie placed the muffin tin in the oven at 350°F and baked for about 20 minutes until the eggs were fully set. This ensures the yolks won't be runny, but if you prefer them that way, cooking for 5 fewer minutes does the trick. Luckily, these silicone cups make for easy removal without sticking. They simply pop out intact once cooled slightly.

Freezing leftover egg cups is also convenient for busy mornings. Simply wrap each one tightly and freeze for up to 3 months. To reheat, unwrap and microwave for 30 seconds or until warm throughout. The silicone muffin liners prevent any mess and allow you to enjoy a homemade breakfast with minimal effort.

Delicious Topping Combinations to Try

Mistie sampled some of the finished egg cups to demonstrate topping combinations well worth a taste. Bell peppers and cheese provided a burst of flavor in each bite. The mushroom and onion cup added savory depth, while fresh parsley brightened it up. But the true crowd-pleaser was the spicy jalapeño, bacon and cheese cup that her son Kyle enjoyed so much. With so many veggie options, you're sure to find perfect combinations to suit any palate.

FAQs

Q: Can I prep these egg cups ahead of time?

A: Yes, the egg cups can be assembled, covered and refrigerated for up to 3 days before baking. This makes meal prep a breeze.

Q: What if I'm watching my cholesterol?

A: For a cholesterol-friendly version, use only egg whites or a plant-based egg replacer instead of whole eggs.

Q: How can I make these even healthier?

A: Try adding extra veggies like spinach or broccoli, using whole grains like quinoa in place of eggs, or choosing an oil or butter with healthy fats like olive or avocado oil.

Q: Can the toppings be cooked ahead of time?

A: Yes, you can sauté or roast the veggies in advance for extra flavor and nutrition. Just allow them to cool before adding to the egg cups.

With so many customizable topping combinations, egg cups are an easy yet satisfying way to start any day. Their portability also makes them perfect for busy mornings, meal prep or grab-and-go breakfasts. So get cracking and fill your muffin tin - your taste buds will thank you!