Breakfast Egg Omelet Cups

A quick note. This is not vegan. It’s not even primarily plant based. But hey, one of the things I’ve learned in cooking and food and living is that being flexible is better for my health and wellbeing than being restrictive. That may not be you, and your mileage may vary, and we’re still mostly plant based around here. But I’d rather sit at a table with you and enjoy a good meal than not, so here we are. Now, with that huge caveat, here we go:

Basic directions: I’ve found it much easier to break the eggs into a bowl, whisk them with a fork until combined, add the salt and pepper, and then stir in the cheese, then add the veggies and fillings as desired. I like them much more on the veggie filling side than the eggy side, so I usually can make a dozen cups with only 7 eggs. Remember to coat the muffin tin with cooking spray, or use the silicone cups if you have them. paper liners will fail miserably. 
If you have veggies like spinach or kale, or anything else that wilts or has a high water content, results are much better with a little sautéing before mixing them into the egg mix. this makes it great for using leftover veggies, because then you just use up the veggies and make more veggies for breakfast!
After cooking, let them cool a bit, then coax them out of the tin, let them cool enough to be handled, then you can put them in a fridge container to be used through the week, or you can put them in a ziploc freezer bag and freeze them in a single layer, and then they keep for a good while in the freezer. (If you freeze them, you can zap them in the microwave in 2-3 30sec blasts and enjoy them hot like they’re fresh.)

basically you need

7 eggs

1 c cheese

2-3 c veggies

mix them all together, then bake them at 400 for 12-17 minutes until set. maybe a little jiggly but not loose.

Omelet cups base:

• 8 large eggs (or 7 if you have lots of filling)
• 3/4 teaspoon salt or to taste
• 1/2 teaspoon black pepper or to taste

Broccoli and Cheddar Cheese

• 1/2 tsp dried thyme
• 1/2 tsp garlic powder
• 1 1/2 cups broccoli steamed and chopped small (or frozen and thawed)
• 2/3 cup grated cheddar cheese plus more for topping

Sun-Dried Tomato, Parmesan and Spinach

• 1/3 cup chopped sundried tomatoes, packed in oil
• 5-8 oz spinach, sautéed with the Julienned tomatoes 
• garlic 
• Bell pepper 
• Onion
• 1/4 cup loosely packed chopped fresh basil
• 1 cup grated Parmesan cheese plus more for topping

Green peas and sweet peppers with cheddar

• 1 c frozen tiny sweet peas, slightly thawed
• 1 c chopped bell pepper
• either roasted garlic or minced garlic, to taste 
• 1 c shredded cheddar cheese

START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:

1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or heavily coat with non-stick cooking spray. Set aside.
2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.

Broccoli and Cheddar

1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.
2. Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.

OR
Sun-Dried Tomato, Parmesan and Spinach

1. Sautée onion, pepper, and chopped tomato, wilt in spinach. Stir mix-ins and cheese into egg base. Divide evenly into muffin cups filling each about 2/3 full.
2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

OR
Green peas and sweet peppers with cheddar

1. sauté the chopped bell pepper until soft, then toss in the tiny peas and stir in the minced garlic. 

Keto Egg Cups – 9 Ways

this is my original recipe source.