Make Ahead Rainbow Veggie Egg Cups
A quick, easy breakfast you can prepare ahead of time, Make Ahead Rainbow Veggie Egg Cups are the perfect healthy, portable, vegetable-filled morning meal.
I’m on a mission to develop as many healthy, make ahead, portable breakfasts as possible. Because mornings are hard enough as it is. And mornings with tiny people under the age of 4? Well let’s not even go there. I’ve heard from many of you that you and your littles are loving my Blackberry Oatmeal Breakfast Cookies, so I thought I’d add a savory option into the make ahead mix with these Make Ahead Rainbow Veggie Egg Cups.
Prepare these Egg Cups when you have a pocket of time and then enjoy them all week long. They store well in a tightly sealed container in the fridge for a few days and in the freezer for up to a month. They are the perfect size for little hands and a great way to add extra veggies into your morning routine. They also pack really well in lunch boxes. These egg cups aren’t just for kids, either. I made a batch this weekend and ate most of them before Elle ever got a crack at them. Next time I’ll make a double batch so there’s enough to share. If you pack your lunch for work I think these would be a perfect to take along.
The trick to avoiding watery Egg Cups is to saute the veggies first in some olive oil and salt. Then the softened veggies are added to whisked eggs and poured into muffin tins. It’s really that easy. I like using silicone liners for this recipe because the Egg Cups come out so well, and without sticking. If you don’t have silicone baking cups try regular muffin liners or just grease your muffin tin well before pouring in the egg mixture.
Elle wanted to call these Rainbow Veggie Egg Cups because we used so many colorful veggies. She loves to pick out the most colorful veggies in the grocery store, and who am I to deny her? Red and orange bell pepper come together with sliced green onions to make these Egg Cups extra festive, but you can try substituting other veggies you like or have on hand. If you make a substitution that works well let us know in the comments. As written this recipe is naturally vegetarian, gluten-free, dairy-free, and refined sugar-free.
Kid-friendly notes. These Egg Cups are a big hit with kids, but here are some options for resistant eaters:
- Allow him to select the veggies to be used in the Egg Cups. For example, at the store offer the chance to pick the color of pepper he prefers.
- Have her help with the Egg Cup prep by pouring in the cooled, cooked veggies and by whisking the eggs.
- If she’s not a fan of peppers or onions try substituting a more preferred veggie.
Now, on to the recipe!
Make-Ahead Rainbow Veggie Egg Cups
Ingredients
- 1 tablespoon olive oil
- 1 red bell pepper, finely chopped (about 1 cup chopped)
- 1 orange bell pepper, finely chopped (about 1 cup chopped)
- 4 green onions, white and green parts, finely chopped (about 1 cup chopped)
- 1 teaspoon salt, divided
- 8 large eggs
Instructions
- Heat the oven to 350F.
- Heat the olive oil over medium heat in a large skillet. Add the bell pepper, green onion, and ½ teaspoon salt. Saute until the vegetables are soft and tender stirring occasionally, about 5-7 minutes. Remove from heat and allow to cool.
- Meanwhile, whisk together the eggs and the remaining ½ teaspoon salt. Add the cooled sauteed veggies to the egg mixture and whisk again until well combined.
- Pour the egg and veggie mixture into a greased or silicone lined muffin tin. The mixture should come to near the top of each cup.
- Bake the egg cups for 20 minutes, or until puffed and cooked through.
- Remove from the oven and let cool. Serve warm or refrigerate in a tightly sealed container for up to 4 days. Alternatively, place the cooled cups on a baking sheet in the freezer. Allow to freeze completely, then place in a zip-top bag or tightly sealed container for up to a month.
Notes
- Allow him to select the veggies to be used in the Egg Cups. For example, at the store offer the chance to pick the color of pepper he prefers.
- Have her help with the Egg Cup prep by pouring in the cooled, cooked veggies and by whisking the eggs.
- If she's not a fan of peppers or onions try substituting a more preferred veggie.
Nutrition Information:
Nutrition disclaimer
Robyn, when you freeze the egg cups do you remove them from the liners first? Also, what’s the best way to eat them after freezing? Put in fridge for a day or two and then proceed as normal?
Annie, I take them out of the liners and place each cup on a baking sheet in the freezer for a couple of hours, then put the semi-frozen cups into a zip-top bag or sealable container (semi-freezing them keeps them from sticking together in the bag). Defrost in the fridge to thaw overnight for best results.
Also, do you just nuke them in the microwave in the AM?
Annie, 30 seconds in the microwave should do it or reheat gently in the stove over medium low for a few minutes. The microwave makes eggs a little weird, but it will do in a pinch!
I love doing this for my family. I use freeze dried veggies to cut the prep time and also each person can make their own, a real crowd pleaser! Love this pic! http://thrivewithjodie.com/scrambled-egg-muffins/
Jodie, I love the idea of using freeze dried veggies and having everyone make their own. Thanks for the tip!
Robyn, could this recipe be done with 4 whole eggs and 4 egg whites, or do the eggs have to be whole?
Lissette, I think you can use fewer yolks if that’s your preference. I would probably use 4 whole eggs and perhaps 6 egg whites to make up the volume difference. Let us know how they turn out! 🙂
On your IG you said something about having a good silicone pan you use for these. Can you tell me more about it?
Jacky, I like to use silicone baking liners in a regular muffin tin to avoid sticking. Here’s a link to some I use: http://amzn.to/1XQSjIR
I added some black beans and spinach to my egg cups. I threw the onion, bell pepper, and spinach into my ninja to get them in tiny pieces and reduce prep time. Sauteeting is super important if you do that. Thanks for the inspiration!
Ashley, I love the southwest spin, and the idea to prep in the Ninja! Thanks for sharing. 🙂
These are delicious! I’ve been apprehensive about prepping/storing eggs thinking it wouldn’t be good but I am pleasantly surprised. Any idea on the nutritional facts? I’m sure I can calculate easily, just wondering if you had an idea.
Ryan, so glad you enjoyed as a prep-ahead recipe. I don’t have the nutrition facts, but this one should be pretty easy to pop into an online calculator.
From Margaret
I cannot print the recipe because there is no Icon to achieve this. All the websites that publish recipes
provide an Icon for printing except for yours. Do you have a valid reason to prevent this?