Description
These Baked Veggie Egg Cups are a delicious and nutritious breakfast or snack option, packed with vegetables and kielbasa for a hearty flavor. Perfect for meal prep, they bake quickly in the oven and can be easily frozen for later use. Each bite is filled with finely chopped zucchini, spinach, roasted red peppers, and savory sausage, combined with seasoned eggs to create a protein-rich, flavorful cup that’s both satisfying and convenient.
Ingredients
Scale
Egg Mixture
- 10 eggs (or up to 12)
- 1 teaspoon salt
- 1/2 teaspoon pepper
Vegetables and Meat
- 1 green onion (cut into 3 inch segments)
- 2 small zucchini (chopped into 1-inch segments)
- 1/2 12-oz jar roasted red peppers (6 ounces, drained)
- 1/2 14-oz package kielbasa (7 ounces, cut into 1-inch slices)
- 2 cups spinach (about 3 handfuls)
Instructions
- Preheat Oven: Preheat your oven to 350°F (175°C) to prepare for baking the egg cups. This ensures the oven is at the right temperature for even cooking.
- Prepare Muffin Tins: Grease two muffin tins generously with nonstick spray, oil, or butter to prevent sticking. For a paleo-friendly option, use coconut oil. Set the tins aside for filling.
- Whisk Eggs: In a large bowl, whisk all the eggs until combined thoroughly. Alternatively, use a whisk attachment if you prefer a quicker method.
- Chop Vegetables and Sausage: Add the green onion segments, zucchini slices, roasted red peppers, and kielbasa to a food processor. Pulse in 1-second intervals until the ingredients are finely chopped but still retain some texture. If unevenly chopped, remove the finely chopped portion and continue pulsing the rest. Transfer this mixture into the egg bowl.
- Process and Add Spinach: Finely chop the spinach in the food processor, then add it to the eggs along with the salt and pepper. Whisk everything together to evenly distribute all ingredients.
- Fill Muffin Tins and Bake: Using a 1/4 cup measuring cup, evenly fill each well of the muffin tins with the egg mixture. Bake in the preheated oven for 20-25 minutes, or until the centers are set. Be careful not to overcook, as the egg cups will shrink once removed from the oven but will be fully baked once the center is firm.
- Cool and Freeze (Optional): If freezing, allow the egg cups to cool completely. Wrap each individually in plastic wrap and store them all in a ziplock bag in the freezer.
- Reheat and Serve: To reheat, unwrap a frozen egg cup, discard the plastic, place it on a folded paper towel on a microwave-safe plate, and heat for 1-2 minutes or until warm in the center. Avoid overheating to prevent rubbery texture. Serve garnished with salsa and avocado if desired and enjoy!
Notes
- You can adjust the quantity of eggs up to 12 depending on your preference for the size and number of cups.
- Use coconut oil for greasing to keep the recipe paleo-friendly.
- Ensure vegetables and kielbasa are finely chopped but not pureed to maintain texture in the egg cups.
- Don’t overbake, as the egg cups will continue to cook slightly from residual heat and will shrink upon cooling.
- These egg cups freeze and reheat well, making them perfect for meal prep and quick breakfasts.
- Optional garnishes include salsa and avocado to add extra flavor and creaminess.
