These Egg & Veggie Breakfast Cups are the perfect grab-and-go breakfast item for busy mornings 😋
Breakfast is truly the MOST important meal of the day‼️ Breakfast helps you maintain a healthy weight by promoting appetite control and improves your intake of key nutrients (ex. Calcium, vitamin D, potassium, fibre, etc.). Breakfast also provides the body and brain with the energy needed to start your day 💪🏼🧠
While the benefits of eating breakfast are plenty, many people overlook breakfast because they don’t believe they have enough time to prepare it or they aren’t hungry in the morning. According to Dietitians of Canada, nearly 40% of Canadians skip breakfast 🤯. The easiest solution to this problem is meal-prepping breakfast ahead of time — to ensure that you have healthy eats on-hand every morning.
Try meal-prepping these healthy Egg & Veggie Breakfast Cups! ⬇️⬇️⬇️
★ 1 Tbsp olive oil
★ 2 cups red/orange bell pepper measured after chopping
★ 1 cup yellow onion measured after chopping
★ 2 cups baby spinach – roughly chopped measured/packed before chopping
★ 1 cup mushrooms measured before chopping
★ 2 cloves minced garlic
★ salt, ground pepper, and chilli flakes to taste
★ 4 whole eggs
★ 4 egg whites
1️⃣ Preheat oven to 350°F and grease a standard non-stick 12-slot muffin pan with cooking spray.
2️⃣ Heat a large non-stick skillet over medium heat.
3️⃣ Once hot, add in oil, red pepper, green pepper, and onion. Sauté 5-7 minutes, or until peppers are tender.
4️⃣ Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic. Season with salt, pepper, chill flakes, and remove from heat.
5️⃣ Crack eggs/egg whites into a large 4 cup measuring cup and whisk together. Stir in cooked veggies.
6️⃣ Pour the egg/veggie mixture evenly into the prepared muffin pan.
7️⃣ Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.