The beauty of veggie egg cups is that they are super versatile – you can literally add any veggie combination you want and still end up with a terrific egg cup! Plus, they are a great grab-and-go breakfast solution for the 17 Day Diet.
Some of the ingredients you can use are broccoli, tomatoes, bell pepper, onions, and mushrooms.
Here’s a 17 Day Diet compliant recipe for egg cups shared by community member, Janice B.
Literally use the ingredients you have on hand, but if you need a starting recipe, this is the one to use to get you started!
These egg cups are the perfect, quick grab-and-go breakfast. Store them in a sealed container in the refrigerator.
A quick re-heat in the microwave is all that’s needed to warm them up a bit before eating.
Oh and the secret to removing your eggs cups from your tin is actually NOT using a tin!
Use silicon baking cups instead and they’ll slide out without a problem. Otherwise, you might have a mess on your hands!
OK, have at it. Remember, there’s infinite possibilities with flavor combinations for these egg cups.
If you’re not a fan of bell pepper, for instance, use a bit of chopped broccoli instead.
Veggie Egg Cups
Ingredients
- 1 16oz carton of egg whites plus 2 whole eggs (lightly beaten) (may use Egg Beaters)
- 1 chopped green onion
- 1 large handful cherry tomatoes, sliced (or more)
- 1/3 cup of frozen spinach, thawed
- 1 red or green bell pepper, chopped
- 1/4 cup shredded Parmesan cheese
- Salt & pepper to taste
Instructions
- Preheat oven to 350 degrees F.
- In a large bowl, mix all ingredients together. Pour mixture into greased muffin tins or silicone baking cups.
- Bake for approximately 30-35 minutes or until toothpick comes out clean.
Notes
Approved all cycles.
Note from Janice: can use cooked broccoli, sliced mushrooms, red onion, red pepper flakes...whatever you have on hand & sounds good!
Yields roughly 9 regular-sized muffin cups (up to 3 cups equal 1 serving)
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Chicken Feta Spinach Patties
really good. how many calories are in this
Brittany, I don’t know how many calories are in these. I am guessing not too many because they’re filled with great foods with lower calories such as your veggies!
Can I use all real eggs instead of carton eggs?
Angela, the recipe calls for egg whites (carton) and two whole eggs. If you want to use egg whites from eggs, just look for a 16oz carton at the store and do the conversion. If you want to use whole eggs, you could probably do that as well, but you may need to adjust the number of eggs you use since you’ll be using the entire egg instead of the egg white.
Can you freeze these?
Yes, these freeze well. Let them defrost in the fridge a few days before you want to eat one (or defrost in the microwave – not sure how long, but test it out!).