Introduction
You get all the zesty flavors of a breakfast taco in a convenient, make-ahead grab-and-go form. These cottage cheese egg cups are packed with protein and hidden veggies, baked right inside a crispy corn taco shell for the perfect handheld meal.
Prep & Cook Time
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 9
Ingredients
- 6 eggs
- 3/4 cup cottage cheese (I used full fat but lower fat should also work)
- 1 cup diced veggies of choice (I used zucchini)
- 1 clove garlic – minced
- 1/2 cup shredded cheddar cheese (or sub your favorite cheese)
- 1/4 cup chopped cilantro or parsley
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon cumin
- 1/4 teaspoon chili powder
- 1 cup chopped kale, spinach or green of choice
- 9 corn taco shells
- diced avocado
- salsa or hot sauce
- sliced red onion
Instructions
- Preheat your oven to 375°F (190°C). Place the 9 corn taco shells standing up in a standard muffin tin, gently pressing them to form a cup.
- In a large bowl, whisk the 6 eggs until well beaten. Add the 3/4 cup cottage cheese and whisk vigorously to combine as much as possible (some small curds will remain).
- Stir in the 1 cup diced veggies, minced garlic clove, 1/2 cup shredded cheddar, 1/4 cup chopped cilantro, 1 teaspoon salt, 1/4 teaspoon black pepper, 1 teaspoon cumin, and 1/4 teaspoon chili powder. Mix well.
- Fold in the 1 cup of chopped kale or greens until evenly distributed.
- Carefully divide the egg mixture evenly among the 9 taco shells in the muffin tin, filling each almost to the top.
- Bake for 23-25 minutes, or until the egg filling is fully set and the tops are lightly golden.
- Let cool in the pan for 5 minutes before removing. Serve warm, topped with diced avocado, salsa or hot sauce, and sliced red onion.
Variations
- Mini Frittata Style: For a low-carb option, skip the taco shells and pour the egg mixture directly into greased muffin cups. Bake as directed.
- Spice It Up: Add a pinch of cayenne or a spoonful of chopped pickled jalapeños directly into the egg mixture before baking.
- Meal Prep Bowl: Crumble a baked egg cup over a bowl of fresh greens, black beans, and pico de gallo for a hearty salad.
- Different Shells: Use small flour tortillas or pre-made frozen pastry cups for a different vessel.
Tips for Success
- To prevent shells from cracking, let them sit at room temperature for a few minutes before shaping into the tin.
- For the most even filling, use a liquid measuring cup or a large spouted batter bowl to pour the mixture into the shells.
- Pat your diced veggies dry with a paper towel if they seem very watery to prevent a soggy filling.
- Don’t overfill the taco shells, as the egg mixture will puff up slightly during baking.
Storage & Reheating
Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. For best results, reheat in a toaster oven or air fryer at 350°F for 5-7 minutes to keep the shell crispy, or microwave for 30-60 seconds until warmed through.
FAQ
Can I make these ahead of time?
Yes, they are perfect for meal prep. Bake, cool, store, and reheat throughout the week.
Can I freeze these egg cups?
Yes. Freeze them in a single layer on a baking sheet, then transfer to a freezer bag. Reheat from frozen in the oven or air fryer for the best texture.
My taco shell broke when I put it in the tin. What can I do?
It’s okay! Just piece it together in the cup—the egg mixture will act as a binder and hold it in place as it bakes.
What other veggies work well?
Bell peppers, mushrooms, corn, or cooked sweet potato are all excellent choices. Just keep the total quantity to about 1 cup.
Can I use an egg substitute?
Yes, a carton of liquid egg substitute equivalent to 6 eggs should work well in this recipe.
Why is my filling watery?
This is usually from the vegetables releasing moisture. Ensure your veggies are diced small and consider giving them a quick sauté to remove excess water before adding to the egg mixture.
