Breakfast taco cottage cheese egg cups

Introduction

These breakfast taco cups combine the satisfying crunch of a taco shell with a creamy, protein-packed egg filling. You get a complete, portable breakfast that’s full of Tex-Mex flavor, all baked in a convenient muffin tin. They are endlessly customizable with your favorite veggies and toppings.

Prep & Cook Time

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Servings: 9 cups

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

1. Preheat your oven to 350°F (175°C). Grease a standard 12-cup muffin tin very well.
2. In a large bowl, whisk the 6 eggs until well beaten. Add the 3/4 cup cottage cheese and whisk again until the mixture is relatively smooth.
3. Stir in the 1 cup diced veggies, 1 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. Fold in the 1 cup chopped kale or greens.
4. Gently press one corn taco shell into each of 9 greased muffin cups, letting the tops fold and create a rustic cup shape.
5. Evenly divide the egg mixture among the 9 taco shell cups, filling them almost to the top.
6. Bake for 22-25 minutes, or until the egg filling is completely set and the edges of the taco shells are golden brown.
7. Let the cups cool in the pan for 5 minutes before carefully removing them with a spoon or offset spatula.
8. Serve warm, topped with diced avocado, salsa or hot sauce, and sliced red onion.

Variations

1. Crustless Version: For a lower-carb option, skip the taco shells and simply grease the muffin tin wells. Pour the egg mixture directly in and bake as directed.
2. Sauté First: For deeper flavor, quickly sauté your diced veggies and garlic in a small skillet before adding them to the egg mixture.
3. Mini Frittata Style: Crumble the taco shells and press the crumbs into the bottom of the muffin cups to create a savory crust before adding the egg mix.
4. Deconstructed Serve: Bake the egg mixture in a greased baking dish for 20 minutes, then scoop it into warm, whole taco shells for serving.

Tips for Success

1. Grease the muffin tin generously to ensure the taco shells and egg don’t stick, especially if you’re not using a non-stick pan.
2. For a smoother filling, blend the cottage cheese with the eggs in a blender or food processor before combining with the other ingredients.
3. Don’t overfill the taco shells, as the egg mixture will puff up slightly during baking.
4. Let the cups cool for a few minutes before removal; this helps them set and makes them easier to handle.

Storage & Reheating

Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. To reheat, place them on a baking sheet in a 350°F oven for 8-10 minutes, or microwave for 30-60 seconds until warmed through.

FAQ

1. Can I use egg whites instead of whole eggs? Yes, you can substitute with 1 cup of liquid egg whites. The texture will be slightly less rich but still great.
2. Can I make these ahead and freeze them? Absolutely. Let them cool completely, then freeze in a single layer on a baking sheet before transferring to a freezer bag. Reheat from frozen in the oven.
3. My veggies released a lot of water, making the cups soggy. How can I prevent this? For vegetables with high water content like zucchini, try sautéing them first to evaporate excess moisture before adding to the egg mix.
4. Can I use flour tortillas instead of corn taco shells? Yes, but the result will be different. Press a flour tortilla into the muffin cup; it will become soft and wrap around the filling like a cup, rather than staying crunchy.
5. The taco shell got too brown before the egg was set. What happened? Your oven may run hot. Try lowering the temperature to 325°F (160°C) and baking for a few minutes longer, or tent the pan loosely with foil halfway through baking.
6. Do I have to use the exact spices listed? No, the spices are flexible. You can use a pre-made taco seasoning blend (about 1 tablespoon) in place of the individual cumin, chili powder, salt, and pepper.