healthy egg cups

I told you yesterday that I did a bunch of cooking to help us with our resolution to eat better in 2013.  
Here's a recipe to start your year (and your morning) the right way.
I'm a big fan of eggs in the morning.
Partly because I much prefer savory breakfast foods over sweet.
And partly because eggs pack so much protein that I'm completely full until about 1pm when I finally get around to eating lunch. 

I've tried many variations of these egg cups and came up this recipe based off a few others and what we had in the fridge on Sunday.  
Try any variety of meat and veggie combos.  
You really can't go wrong here. 
It's more of a method than a recipe. 

Pop one in the microwave for 20 seconds (or eat it cold if you're Al. Gross!) 
and you're good to go.

Healthy Egg Cups
Recipe by Katie of The Rose Record
Makes 12 egg cups

  • 6 egg whites
  • 6 whole eggs
  • 1/4 C. skim milk
  • 1 red bell pepper, diced
  • 8 slices low sodium bacon, cooked (Place on rack on top of sheet pan and bake for 25 - 30 min. at 400 degrees) and crumbled
  • 1/2 C. low fat shredded cheddar cheese
  • 1 t. hot sauce
  • salt and pepper

  1. Preheat oven to 400 degrees F. 
  2. Lightly spray a muffin tin with cooking spray. 
  3. In a medium sized bowl (use one with a pouring spout if you have it), beat eggs, egg whites, milk, hot sauce, salt and pepper.
  4. In a separate bowl, combine pepper, crumbled bacon, and cheese.  Stir to combine.
  5. Spoon egg, bacon, and cheese mixture into muffin tin cups.
  6. Pour egg mixture evenly over top. I started by filling a little more than half way tot he top and then went back and evened out until I'd used all my egg mixture.
  7. Bake at 400 degrees for 15 to 18 minutes until eggs are settled.  They'll puff up a bit whiel cooking, but will come back down once cooled.
  8. Cool completely and store in a airtight container in the fridge.
  9. Microwave for 20-30 seconds per cup to reheat.

Nutrition: (per one egg cup)
  • Calories:  85
  • Carbs:  1 g
  • Fat:  5 g
  • Protein:  8 g

{photos by me}
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