Introduction
You get all the hearty flavors of a breakfast taco in a portable, protein-packed cup. These savory egg bites are baked right in a corn tortilla shell, creating the perfect crispy, edible vessel. They’re a fantastic make-ahead breakfast that’s endlessly customizable with your favorite veggies.
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
- Preheat your oven to 375°F (190°C). Grease a standard 9-cup muffin tin very well with oil or non-stick spray.
- Press one corn taco shell into each muffin cup, carefully folding or cracking them to fit into a cup shape. Set aside.
- To a blender, add the eggs, cottage cheese, minced garlic, salt, black pepper, cumin, and chili powder. Blend until completely smooth and frothy.
- In a mixing bowl, combine the diced veggies, shredded cheddar cheese, chopped cilantro or parsley, and chopped kale, spinach or green of choice.
- Pour the blended egg mixture over the veggies and cheese in the bowl and stir to combine.
- Divide the egg and veggie mixture evenly among the 9 taco shells in the muffin tin, filling each almost to the top.
- Bake for 20-25 minutes, or until the egg mixture is fully set and the tops are lightly golden.
- Let the cups cool in the tin for 5 minutes before carefully removing with a spoon or fork.
- Serve warm, topped with diced avocado, salsa or hot sauce, and sliced red onion.
Variations
- No Tortilla: Skip the taco shells and bake the egg mixture directly in the greased muffin cups for crustless, gluten-free cups.
- Spice it Up: Add a pinch of cayenne or a finely diced jalapeño to the egg mixture before baking.
- Different Meal: Serve the egg cups on a bed of greens with a squeeze of lime for a light lunch or dinner.
- Deconstructed Style: Crumble the baked egg cups over a bowl of black beans and rice for a hearty breakfast bowl.
Tips for Success
- Grease well: Thoroughly grease the muffin tin to ensure the eggs don’t stick and the taco shells release easily.
- Blend thoroughly: A good 20-30 second blend ensures the cottage cheese is fully incorporated, creating a light, uniform texture.
- Use firm veggies: For the diced veggies, choose firmer types like zucchini, bell peppers, or onions that won’t release too much water.
- Let them rest: Allowing the cups to cool for 5 minutes in the tin makes them much easier to remove without falling apart.
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 individual cups for 30-45 seconds until warm.
FAQ
Can I make these without a blender?
Yes, simply whisk the eggs vigorously in a bowl, then add the cottage cheese and whisk/mash with a fork until as smooth as possible. It won’t be as uniform but will still work.
My taco shells cracked when I put them in the tin. Is that okay?
Yes, cracking is completely normal and expected! They just need to form a rough cup to hold the filling. The egg mixture will help seal any small cracks as it bakes.
Can I use flour tortillas instead?
Yes, you can use small (street taco size) flour tortillas. Warm them slightly first so they are more pliable and less likely to crack.
Why are my egg cups watery?
This is likely due to vegetables with high water content, like tomatoes or mushrooms. For best results, use firmer veggies or lightly sauté them to remove moisture before adding to the mix.
Can I freeze these?
Yes, they freeze well for up to 2 months. 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.
What does the cottage cheese do?
It adds a significant boost of protein, creates a rich and creamy texture, and helps keep the egg cups moist and fluffy.
