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Greatest plates · Breakfast
Egg Muffin Cups
Roasted vegetables and cheddar baked into eggs in a muffin tin — small vegetable-packed frittatas.
Serves 12Prep 10 minCook 35 minBreakfastEgg
Containsdairy · egg
Inspired by a recipe from Wholesome Yum ↗
Protein 20%Carbs 9%Fat 71%
About 135 kcal a serve — 7 g protein, 3 g carbs, 11 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 12
Method
Heat the oven
PreheatPreheat the oven to 204°C (400°F). Line a baking sheet with parchment paper or greased foil.
Toss the veggies
Mix allIn a large bowl, toss together the broccoli, cauliflower, red pepper, minced garlic and olive oil until evenly coated.
In the bowlToss all →
Roast the veggies
RoastArrange the vegetables in a single layer on the baking sheet. Roast for 15–20 minutes, until the edges of the broccoli are browned.
Prep the muffin tin
Line tinMeanwhile, line a muffin tin with 12 parchment or silicone muffin liners. When the veggies are done, keep the oven on and divide them evenly among the muffin cups.
Whisk the egg base
WhiskIn a large bowl, whisk together the eggs, thickened cream, sea salt and black pepper. Stir in the shredded cheddar cheese.
In the bowlWhisk →
Fill the cups
Pour inPour the egg mixture into the muffin cups over the vegetables, filling each evenly.
Bake
BakeBake for 15–20 minutes, until the eggs are set. Be careful not to overcook. Let cool in the pan before removing.
Cook's noteAlways pre-cook watery fillings first — raw veggies will turn the muffins soggy. Let them cool slowly in the pan to reduce deflating.
Estimated per serve
135 kcal · 7 g protein · 3 g carbs · 11 g fatestimates, within ~10%
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