Recipe Note
Why This Recipe Works:
High in protein to keep you full and energized.Packed with fiber for digestion and long-lasting energy.Quick and easy to prepare—perfect for busy mornings or meal prep.Customizable to suit your taste or dietary needs.
Ingredient Substitutions:
Deli Ham: Use turkey slices, prosciutto, or skip for a vegetarian version.Broccoli: Swap for spinach, kale, or zucchini.Cheddar Cheese: Try feta, mozzarella, or a dairy-free alternative.Black Beans: Substitute with chickpeas, kidney beans, or omit for lower carbs.
Tips for Perfect Egg Cups:
Grease the muffin tin well or use silicone liners to prevent sticking.Chop veggies into small, even pieces to ensure they cook evenly.Don’t overfill the muffin cups—leave room for the eggs to puff up while baking.
Storage Instructions:
Refrigerator: Store in an airtight container for up to 4 days.Freezer: Wrap individually and freeze for up to 3 months. Reheat in the microwave or oven before serving.
Pairing Suggestions:
Serve with a side of fresh fruit or a slice of whole-grain toast for a balanced breakfast.Pair with avocado slices or a dollop of Greek yogurt for extra healthy fats and protein.
FAQs About Baked Egg Cups:
Can I make these dairy-free? Yes! Swap the cheese for a dairy-free alternative or omit it entirely.Can I make them keto-friendly? These are already keto-friendly, but you can skip the black beans to reduce carbs further.What’s the best way to reheat them? Reheat in the microwave for 20-30 seconds or in the oven at 350°F for about 5 minutes.
Fun Additions:
Add a sprinkle of chili flakes or hot sauce for a spicy kick.Mix in some cooked crumbled bacon or sausage for even more protein.Add fresh herbs like parsley, chives, or cilantro for extra flavor.
