These egg cups are loaded with protein, veggies, and nutrients and make a great “to-go” breakfast. Keep them in the freezer and pop them in the microwave to reheat.
Fall is upon us but don’t worry I’m not going to go all pumpkin spice and apple pie on you. Well at least not today. Today is all about my favorite food- eggs. Growing up I wasn’t a huge egg fan but as I got older I learned how easy they were to make, how inexpensive they were to buy and what a great source of nutrients they provide. They are my favorite “in a pinch” protein and they make meal prep so easy!
I have professed my love for eggs here and here on the blog before so when my local Whole Foods Market told me that all of their 365 Everyday Value eggs will be either non-GMO project verified or organic starting on October 1st, I jumped at the chance to feature eggs on the blog again.
Shopping organic and non-GMO verified is a personal preference and with so much to consider when grocery shopping it can be hard to think about that too. Did you know that if something is labeled organic then it is automatically non-GMO verified? The two terms are often thrown around but what do they actually mean? Here is what you should know:
- Organic means that the food or ingredients have been produced under specific restrictions as outlined by a governing body. In the US, it is the US Department of Agriculture (USDA).
- Organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms or radiation.
- Organic meat, eggs and dairy products are not given antibiotics or growth hormones.
- GMO stands for genetically-modified organisms. It means an organism that does not occur naturally in nature.
- GMO foods were created to survive herbicide treatments, produce their own pesticides and resist certain diseases.
- GMOs show up in meat, eggs and dairy because animals are often fed GMO feed.
- Check out this great infographic here from Whole Foods Market to learn more about GMOs and where you might find them.
Now onto these magical little egg cups. They are one of my favorite ways to eat eggs. Last week I did a Mastering Meal Prep presentation and this was one of the recipes that people were the most interested in and for good reason. These egg cups are great because they’re:
- loaded with protein
- packed with veggies
- made in advance
- microwaveable (wrap in a paper towel before microwaving so they stay moist)
- super tasty!
Make a batch on Sunday and eat them throughout the week for an on-the-go breakfast.
Wishing you a wonderful week!
- 1 dozen eggs
- 1 cup of organic spinach, chopped
- 1 red pepper, chopped
- 1 tomato, chopped
- 2 tablespoons of fresh basil, chopped
- 2 tablespoons of 365 Everyday Value parmesan cheese
- salt and pepper to taste
- Non-stick spray
- Preheat oven to 350F. Spray a muffin tin with non-stick cooking spray.
- Chop spinach and basil finely. Chop tomato into small chunks, remove pieces that are too “liquidy”. Chop red pepper into small pieces.
- In a large bowl, whisk together eggs, parmesan cheese and salt and pepper.
- Distribute the vegetable mixture evenly into all of the muffin cups. Top evenly with the egg mixture.
- Place in the oven for 15 to 20 minutes (mine took the whole 20 minutes but keeping checking them every couple of minutes after the 15 so they don’t burn) or until a toothpick inserted in the middle comes out clean.
- These will keep in the fridge for about 5 days or you can pop them in the freezer. Take them out of the freezer the night before and reheat in the microwave. When reheating, wrap in a paper towel so they don’t dry out.