Egg cups or egg "muffins" are an easy-to-prepare breakfast option that can be prepared countless ways! These egg cups incorporate Western omelette ingredients, such as cooked ham, bell pepper, tomatoes, onion, and shredded cheese. They are made in a muffin tin and can be prepped in advance to enjoy throughout the week for breakfast, snacks, or as a protein source for lunch/dinner. Serve alongside a whole grain toast/wrap or piece of fruit for a balanced meal. They can be refrigerated for about 3 days or frozen for one month. When refrigerated, microwave them for 1 minute to re-heat them. When freezing, consider using a freezer safe bag and labeling the date they were frozen with an expiration date one month out.
Servings: 6 servings Individual Portion: 2 egg cups Prep Time: 10 minutes Cook Time: 25 minutes Ingredients:
Non-stick cooking spray 6 large whole eggs
1/4 cup 1% milk
1/4 teaspoon coarse salt (optional) 1/4 teaspoon paprika
1/4 teaspoon black pepper
5 oz cooked ham steak, chopped
1/2 small yellow onion, finely diced
1/2 medium green bell pepper, finely diced
1 small vine tomato, finely diced
2 oz shredded cheddar cheese
Directions: 1. Preheat oven to 350 degrees F. Spray muffin tin with non-stick cooking spray. 2. In a large bowl, whisk the eggs, milk, salt, paprika, and black pepper until well-mixed.
3. Add the ham, onion, bell pepper, tomato, and shredded cheese to the egg mixture. Mix well.
4. Using a 1/4 cup measuring cup, scoop 1/4 cup of the mixture and fill seasoned muffin tin cup with Western omelette egg mixture. Repeat process until all of the muffin tin cups are full.
5. Place muffin tin in the oven and bake for 20-25 minutes, until eggs are set and egg cups are lightly browned on top and sides.
6. Remove from muffin pan, let cool for 10 minutes, and enjoy.
Nutrition Facts: Serving size: 2 egg cups | Calories: 146 | Total Fat: 9 g | Saturated Fat: 4 g | Cholesterol: 209 mg | Sodium: 448 mg | Total Carbs: 4 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 13 g
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