Baked Egg Cups with Vegetables
ContinentalBreakfastDesi eggsEasy
Eggs baked in a muffin tray with diced vegetables and cheese — make-ahead breakfast cups that are perfect for busy mornings and lunchboxes.
Prep time10 min
Cook time20 min
Total time30 min
Servings3
Ingredients
- 6 eggs
- 1/2 capsicum, finely diced
- 1 small onion, finely diced
- 1 small tomato, deseeded and diced
- 1/4 cup grated cheddar cheese
- 1/2 tsp salt
- Black pepper to taste
- Oil or butter for greasing the tray
Method
- Heat the oven to 180°C and grease a 6-hole muffin tray well.
- Divide the diced vegetables evenly among the 6 holes.
- Whisk the eggs with salt, pepper and half the cheese.
- Pour the egg mixture over the vegetables and sprinkle the remaining cheese on top.
- Bake for 15–18 minutes until the cups are puffed and set. Cool for 2 minutes, then lift out and serve.
Nutrition — estimated per serving
Calories (estimate)180 kcal
Protein (estimate)12 g
Fat (estimate)12 g
Carbs (estimate)4 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Grease the tray well or the cups will stick. Food safety: bake until the centres are fully set with no runny egg. Allergens: contains egg and milk (cheese). Substitute: use spinach or mushrooms instead of capsicum, or skip the cheese for a dairy-free version.