Egg Cups

A few people asked how I made the breakfast cup from yesterday, so here is my “recipe”.  Actually, there are tons of recipes for these floating around the internet - I’ve found that once you learn the basic technique you can change them up any way you want.  And although they look kind of fancy, they are so easy.  Really, if you can scramble an egg, you can make these!!


 Here are the ingredients.  Today I’m making an asparagus and goat cheese cup.  Yesterday I made broccoli and shredded cheddar.  I’ve also made spinach, tomato and feta.  I bake them in a small ramekin from Crate and Barrel.   I made a whole batch in a muffin tin once and then froze them.  That was good, but they stuck a bit in the tins.  They do freeze well though, so you can bake up a batch ahead and then just pull one out each morning.


Start off by preheating your oven to 350.  Now chop up your vegetable.  I like to use frozen vegetables because they thaw to a soft texture and don’t need to be pre-cooked like a hard, raw vegetable might.  I just pull a portion out of the freezer first thing in the morning, and it thaws quickly on the kitchen counter.  Dice it up small, spray your cup with cooking spray, and then throw the vegetables in.


Next, add your cheese.  I buy shredded or crumbled cheese, so they are all set to go.  Toss it in and mix it around to combine it with the vegetables.


Then beat an egg with a splash of milk - just as if you were making scrambled eggs.  See, I told you this was easy!


Pour the egg into the cup.  I season the top with kosher salt and fresh ground pepper.  Then pop it into the over for about 30 to 40 minutes. 


Yum, golden brown goodness.  These are HOT, so I pop the whole thing out of the cup to help it cool faster.


And that’s it.  Looks so fancy, but is so so easy!  I don’t need to bolus for these, but your bolus needs may vary depending on the vegetables you use and how your body processes the protein and fat.

What is your favorite low-carb breakfast?  Or what is your favorite high-carb breakfast when you want to splurge??