One of my favorite recipes to make are 21 day fix approved egg cups or veggie muffins! They are packed with protein, low in fat, full of veggies and taste incredible! They are also great for on-the-go breakfasts. You can eat them warm, fresh out of the oven!
Or you can put them the fridge and they will last for up to 3 days. Make sure to reheat them if you keep them in the fridge. They might seem a bit soggy after a day, but after they are reheated, they will taste warm and cheesy like the day you made them!
- 2 Eggs
- 1 Cup of Egg Whites
- 2 Tbsp of Skimmed Milk (Optional, but will make the muffins fluffier)
- 1 Blue Container of shredded cheese (Cheddar, Mozzarella, etc)
- 1 Green Container of mixed chopped vegetables (onion, carrots, spinach, zucchini, etc)
- 1 tsp of Olive Oil (for brushing the muffin tins/cups)
- Pepper, Salt and Spices
- Preheat the oven to 350 degrees.
- Prepare 6 muffin tins. I prefer using a silicon based mold so they pop out easier. Brush the cups or tins with a little olive oil.
- Whisk the two eggs together with the egg whites and milk.
- Fill your 6 greased muffin tins 1/3 full with the chopped vegetables. (I recommend using dry vegetables instead of wet ones like tomatoes to avoid getting a soggy egg cup.)
- Split the cheese from the blue container among the six muffin cups.
- Add salt, freshly ground pepper and any spices you like into each cup.
- Next, pour the egg mixture on top of the vegetables and cheese into each tin. You can fill close to the top but don't go overboard because the muffins will rise!
- Bake for 20-30 minutes. Keep an eye on them and when they are golden on the top, they are done! Let them cool for a few minutes before serving.
Note: This recipe makes 6 egg muffins. If you are super hungry, you can eat the entire batch. That will equal 2 red containers, 1 green container, 1 blue container and 1 tsp of your oil allowance.
Splitting it in half will be 1 red container, 1/2 green, 1/2 blue and 1/2 a teaspoon.
What is the best way to cook these egg cups?
You can use any regular muffin tins but they will require more oil to grease them properly. With a silicone based mold, you don’t even need to use oil. They will slide out regardless.
You can use a 12 cup muffin mold and double the batch to make 12 muffins if you plan on serving them to the family or want to meal plan for the week. I use a 6 cup mold when I’m just making a small batch for myself or want to cook them in the toaster oven instead of my normal oven!
I’d recommend eating these before 3 days or they won’t taste as nice or fresh.
The best veggies to put in these egg muffins are onion as a starter combined with spinach, carrots or bell peppers. I avoid tomatoes because they will make the muffins soggy unless you eat them straight away. I save the tomatoes for my sit down omelette breakfasts!
The most fun part about this recipe is that the options are endless. You can use up any vegetables you have in your fridge and make a great meal for breakfast, lunch OR dinner! They also make great snacks and are packed with nutrients and protein. Have fun with your egg cups! Add spices you enjoy and even some hot sauce for a bit of a kick!