Introduction
Imagine the cozy flavors of a breakfast taco baked into a convenient, handheld cup. These egg cups are packed with protein from eggs and cottage cheese, making them a satisfying and easy meal prep solution. You can customize them with your favorite veggies and greens for a perfect grab-and-go breakfast.
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). Arrange 9 corn taco shells in the cups of a standard muffin tin.
- In a large bowl, whisk together the 6 eggs and 3/4 cup cottage cheese until well combined.
- Add the 1 cup diced veggies, 1 minced garlic clove, 1/2 cup shredded cheddar cheese, 1/4 cup chopped cilantro or parsley, 1 teaspoon salt, 1/4 teaspoon black pepper, 1 teaspoon cumin, and 1/4 teaspoon chili powder to the egg mixture. Stir to combine.
- Gently fold in the 1 cup of chopped kale, spinach, or green of choice.
- Carefully pour the egg mixture evenly into each taco shell in the muffin tin, filling them almost to the top.
- Bake for 22-25 minutes, or until the egg cups are set and the tops are lightly golden.
- Let the cups cool in the tin for 5 minutes before removing. Top with diced avocado, salsa or hot sauce, and sliced red onion before serving.
Variations
- Mini Frittata Style: Skip the taco shells! Simply grease the muffin tin well and pour the egg mixture directly in for a crustless, gluten-free option.
- Spice It Up: Add a pinch of cayenne pepper or a few dashes of your favorite hot sauce directly into the egg mixture before baking.
- Deconstruct for Meal Prep: Bake the egg mixture in a greased 8×8 dish. Once cooled, cut it into squares and serve in a bowl with crumbled taco shells, fresh toppings, and salsa for a breakfast scramble.
- Different Dipping: Serve the egg cups with a side of cool sour cream or Greek yogurt for dipping instead of topping with salsa.
Tips for Success
- For crispier taco shells, lightly spray them with cooking oil before adding the filling and baking.
- Be sure to whisk the cottage cheese into the eggs thoroughly to create a smooth, cohesive mixture.
- Let the cups rest in the tin after baking; this helps them set and makes them easier to remove without breaking.
- If using frozen veggies, thaw and squeeze out excess liquid first to prevent the egg cups from becoming watery.
Storage & Reheating
Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them on a baking sheet before transferring to a freezer bag for up to 3 months. Reheat in the microwave for 60-90 seconds or in a toaster oven/air fryer at 350°F until warmed through.
FAQ
Can I use flour tortillas instead of corn taco shells?
Yes, you can press small flour tortillas into the muffin tin cups. They may become softer than the corn shells.
My egg cups are watery. What happened?
This is often caused by veggies with high water content (like zucchini or frozen spinach). Try sautéing your diced veggies first to release moisture, or thoroughly thaw and squeeze dry any frozen greens.
Can I make these ahead of time?
Absolutely! They are perfect for meal prep. Bake, cool, store, and reheat throughout the week.
What other veggies work well?
Diced bell peppers, mushrooms, onions, or corn would be excellent choices. Aim for about 1 cup total.
Are these freezer-friendly?
Yes, they freeze very well. Reheat from frozen in the microwave, adding an extra 30-60 seconds as needed.
Do I have to use cottage cheese?
Cottage cheese adds creaminess and protein, but you can substitute it with an equal amount of ricotta cheese or plain Greek yogurt.
