More Recipes by Kelsey Russell-Murray

I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

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Cheesy Veggie Egg Cups

Name: Cheesy Veggie Egg Cups
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 12 servings
Ingredients: Large Eggs; Egg Whites; Red Bell Pepper; Broccoli; Monterey Jack; Garlic Cloves; Extra-Virgin Olive Oil; Oregano; Black Pepper; Kosher Salt

Recipe by Kelsey Russell-Murray

Ingredients

Time

25m

Serves

This recipe is perfect for hectic mornings and is a great fit for all sorts of diets. These veggie egg cups are made ahead of time with minimal prep and require only a few seconds in the microwave before eating. The high protein eggs and high fiber vegetables will keep you fueled until lunch. These egg cups are completely customizable, you can add whatever toppings you like to please any tastebuds! They are a great low-mess, kid friendly option too since kids often prefer finger foods. These egg cups are also a good low carb option for stabilizing blood sugars, making them an excellent choice for diabetics and those with hormonal conditions such as PCOS. Eggs are high in protein, iron and choline which are all essential nutrients during pregnancy and breastfeeding, making these egg cups a great prenatal and postnatal meal option. Choline is particularly important during pregnancy and breastfeeding to support baby’s brain development and can be challenging to get enough through diet.

Budget-Friendly

Meal Prep

Breakfast

Kid-Friendly

Ingredients

Large Eggs

4 large

Egg Whites

1 small

Red Bell Pepper

diced

1 crown

Broccoli

chopped into florets

3/4 cup

Monterey Jack

1-2

Garlic Cloves

finely minced

1 Tbsp

Extra-Virgin Olive Oil

1/4 tsp

Oregano

1/4 tsp

Black Pepper

1/4 tsp

Kosher Salt

Instructions

Preheat oven to 350-degrees F.

Generously grease a standard 12-cup muffin tin with olive oil. Do not skip this step, otherwise the egg cups will stick!

Divide peppers, broccoli and cheese between the cups equally. They should be about two-thirds full.

In a medium bowl, whisk together the eggs, eggs whites, garlic and spices. Pour egg mixture over veggies, filling up each cup three-quarters full.

Bake egg cups for 22 to 24 minutes, until set. Let cool and then use a butter knife to loosen the outside of the cups. Serve with desired toppings and enjoy!

Leftovers can be stored in an airtight container in the fridge for 4-5 days or in the freezer for 1 month. To reheat, warm in the microwave until heated throughout, about 30 seconds (thawed) or 1-2 minutes (frozen).

Substitutions: Swap broccoli and peppers for veggies of your choice. Spinach, mushrooms and onions would be great choices! Substitute cheese of your choice for Monterey Jack. Cheddar, feta or goat cheese would be delicious! Substitute cooking spray or oil of your choice to grease the muffin tins instead of olive oil.

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