6-Ingredient Veggie Egg Cups + Tutorial {Gluten-Free, Keto}

Making eggs in a pan is sooo old news, folks. Who has time to stand around and wait for eggs to cook? And of course carefully monitor the pan to ensure nothing burns. Then the awful task of taking a large portion of cooked eggs and dividing them into single portions… well that is just too much work.

Egg cups are the new way to eat eggs – that’s what Pinterest tells me anyway. Turns out I’ve actually been on-trend for years now… I simply called them ‘mini frittatas.’ But now I’m on the egg cup name trend and I do agree they are the best way to eat eggs.

What are Egg Cups?

Egg cups are the easiest (some would say laziest) way to make perfectly portioned eggs. Mix your eggs and your ‘mix-ins’ (veggies, seasonings), pour them into muffin tins and bake. 20 or so mins later your baked egg cups are done. Easy peasy.

6-Ingredient Veggie Egg Cups are Gluten-Free

Yeap, these tasty and healthier (thanks to the addition of a variety of veggies) egg cups are gluten-free. A family member has coeliac disease and can’t eat gluten, so I am always on the lookout for easy, healthier and portable gluten-free food options.

It’s hard for him to get the right lunch where he lives, so he often goes without lunch or buys an expensive lunch. Enter 6-Ingredient Veggie Egg Cups – they’re perfect for lunch boxes and on the go, so no more missed or expensive lunches for him.

Did you know that about 1 in 100 people have coeliac disease? Coeliac UK – Awareness Week is 14-20th May.

6-Ingredient Veggie Egg Cups are Keto/Low Carb

These baked egg cups tick all the boxes, folks. They’re also low in carbs for those of you on a low-carb or keto diet. Each baked egg cup contains only 1g carbs.

How to Make 6-Ingredient Veggie Egg Cups Step by Step

Step 1. Beat together the milk  and eggs.

Step 2. Then mix in the rest of the ingredients.

Step 3. Divide the egg mix equally in the muffin cups and bake for 18-20 mins or until set.

Step 4. Let egg cups cool for 5 mins then remove from tray and eat warm or allow to cool completely and eat cold.

Chefs Tip. If you don’t have large eggs, then use 8 medium eggs instead.

How to Customise Your Egg Cups

Egg cups are highly customisable and adaptable to the pantry staples you have on hand. You can add other quick-cooking veggies to your taste (e.g., spring onions, tomatoes, grated courgette etc.). You can also add chopped sausage, bacon, etc. – and of course season them however you’d like. Have fun with your egg cups, peeps.

What to Serve with 6-Ingredient Veggie Egg Cups

• For another gluten-free option, pair your egg cups with these Garlic Chilli Green Beans.
• Meat lovers can pair them with some Easy Instant Pot Chicken Thighs.

No matter what you pair them with, these egg cups make for good eating.

Thank you for reading my 6-Ingredient Veggie Egg Cups recipe post. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you.

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Print

6-Ingredient Veggie Egg Cups

Prep Time

5 mins

Cook Time

20 mins

Total Time

25 mins

 

These egg cups are gluten-free, keto and convenient!

Course: Breakfast, Snack

Servings: 12

Calories: 57 kcal

Ingredients

• 100 ml (0.4 cups) milk
• 6 large eggs
• 1 red bell pepper deseeded and chopped
• 90 g (1.5 cups) spinach sliced
• 75 g (2.7 oz) brie cheese chopped (or goats cheese)
• Salt to taste

Instructions

1. Preheat oven to fan assisted 160C / 180C / 350F /gas 4. And oil a 12-hole muffin tray.
2. Beat together the milk and eggs.
3. Then mix in the rest of the ingredients.
4. Divide the egg mix equally in the muffin cups and bake for 18-20 mins or until set.
5. Let egg cups cool for 5 mins then remove from tray and eat warm or allow to cool completely and eat cold.

Recipe Notes

If you don't have large eggs, you can use 8 medium eggs.

Nutrition Facts

6-Ingredient Veggie Egg Cups

Amount Per Serving

Calories 57 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Saturated Fat 1g 5%

Cholesterol 85mg 28%

Sodium 64mg 3%

Potassium 104mg 3%

Total Carbohydrates 1g 0%

Sugars 1g

Protein 4g 8%

Vitamin A 24.2%

Vitamin C 17.9%

Calcium 3.8%

Iron 4.2%

* Percent Daily Values are based on a 2000 calorie diet.