Tomato and Yellow Squash Baked Egg Cups are a delicious and healthy Paleo meal-prep recipe. They’re a make ahead vegetarian breakfast to feel great about, and only 1 WW point a piece! Heat at the office for a healthy breakfast you can take with you.
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One of the easiest make-ahead breakfasts is baked egg cups. The versions are endless, and they can be made to fit almost any diet.
These Tomato and Yellow Squash Baked Egg Cups are gluten-free, vegetarian and Paleo, but they could also be dairy free if you simply leave out the cheese and use a non-dairy milk!
Can you meal prep eggs?
Yes! And this recipe for baked egg cups is proof.
Some people call them muffin tin eggs, as I did when I made these yummy taco inspired Taco Muffin Tin Eggs.
But no matter what flavors you add or what diet you are on, you cannot go wrong if you are looking for a healthy, filling breakfast that is quick and delicious.
To meal prep baked egg cups, simply cool them completely and then store in an air tight container in the fridge. They’ll last 3-5 days if stored properly!
When ready to eat, pop in the microwave for 30 seconds at a time until they are warmed to your liking.
These are my husband’s breakfast for the week. He likes to take them to work and heat them up at his desk, which they are perfect for.
How to bake eggs in the oven
Step 1 – Prepare your fillings
For these baked egg cups I’ve used yellow squash, tomatoes, and scallions because those are the ingredients I had on hand from my last produce share delivery. But you can literally use any veggie you have! You don’t even need to precook the veggies, just chop them up nice and small and they cook right along with the eggs.
I diced the squash thinly so I could be sure they’d cook enough. I guess this isn’t technically a dice anymore, but you get the idea.
Step 2 – grate your cheese
I intended to use Swiss cheese for this recipe, but as I was at the store searching for a good one, my eye landed on this Dubliner cheese. Kerrygold is a brand well known for its butter that is used by the pound in the Keto crowd, but they also have great cheese.
Dubliner is similar in taste and texture to a parmesan, but the taste is not nearly as strong. The flavor is mellow and smooth with that hint of bite we love from a parmesan or Swiss. You can sub in either of those cheese if you like.
Step 3 – prepare your eggs
Crack 8 eggs (organic is best!) into a mixing bowl, add the milk, salt and pepper, and whisk well. Set this aside for a second.
Step 4 – Grease your muffin tin and layer your ingredients
Egg muffins have a tendency to stick, so make sure you grease your tin liberally. You can use cupcake liners if you want, but I never do.
First, mix the squash and tomatoes together and put a healthy portion into each muffin cup.
Second, sprinkle about 1 tablespoon of grated Dubliner cheese over the top of the veggies.
Third, slowly and carefully pour the egg mixture into each muffin cup. I had exactly enough to fill all 12 muffin cups almost right up to the edge, but not quite. Pour slowly so the egg mixture can seep through the ingredients as you go, otherwise you’ll overflow the cup.
Fourth, sprinkle the sliced scallions on top.
Step 5 – Bake
I’ve seen recipes for baked egg cups cooked as high as 425 degrees for only 10 minutes, but I do 350 degrees for 25-30 minutes. The inside is still soft and fluffy but completely cooked through, and the outside starts to turn a delicate golden brown. This is how I like them, but you may need to experiment with the heat and timing to get yours fitted just right to your tastes!
Breakfast is always a troublesome time for me. I never want anything healthy, so I’ve come up with a lot of breakfast recipes that are good for you and good tasting! Aside from the similar and crazy tasty Taco Muffin Tin Eggs, my PB and Banana Grain Free Muffins are so light and moist you won’t believe there’s no flour, Healthy Whole Wheat Banana Carrot Muffins are dairy free and processed sugar free in addition to having a veg boost, and these Vegan Oatmeal Pancakes are the most viewed recipe on my entire site!! Make a big batch and keep in the fridge for a heat and eat pancake breakfast all week long.
Some other awesome breakfast recipes you’ll want to try are:
– High Protein Breakfast Tacos
– Veggie Breakfast Tacos for One
– Keto Quiche with a Cauliflower Crust
– Sweet Potato and Kale Breakfast Stir Fry with an Egg
Need more breakfast meal-prep ideas? Try these recipes from other great food bloggers!
- Ham, Egg and Cheese Breakfast Quesadillas from Damn Delicious
- Keto meal-prep Breakfast from Eat Well 101
- Fruit and Yogurt Box from Number 2 Pencil
- Meal-prep Almond Flour Pancakes from Skinny Fitalicious
- Paleo Pancake Breakfast Bowl from Smile Sandwich
- Meal-prep Protein Waffles from Gimme Delicious