30-minute recipes/ Breakfast & Brunch

Healthy Egg Muffin Cups with Kale and Tomatoes

Healthy Egg Muffin Cups with Kale and Tomatoes, a delicious and highly nutritious breakfast recipe that is low carb, low calorie, and jam-packed with super healthy vegetables. Great as a breakfast on the go too.

2 egg muffin cups on a table with a muffin tin with other 4 muffin cups in the background

As much as I love breakfast, I don’t get very creative with it. The kids are up, and the whole world is up, you want to get their little tummies full sooner rather than later.

That means, I might make some quick pancakes, which they always love, or some porridge (one loves it, with the other one it’s a bit of a hit and miss), or some good old weetabix and fruit.

But these yummy scrummy egg muffin cups are absolutely fantastic. They can be made with anything you like.

From vegetarian, like mine, to leftover chicken, beef or even fish, bacon, mushrooms, cheese, anything goes. And they keep really well in the fridge, although I would probably not keep them past one full day.

The egg muffins can either be made fresh on the day, or made ahead the night before, and refrigerated. Either way, they are super healthy, and can be eaten on the go too.

Collage of 2 photos to show how to make breakfast egg muffin cups

How so you make egg muffin cups?

Pre-heat the oven to 180 degrees Celsius (350 Fahrenheit). Chop the spring onions, kale and tomatoes, and divide them between the muffin tin holes.

Beat the eggs with the milk, season with salt and pepper, and pour the mixture over the veggies.

Bake for about 20 minutes or until cooked through.

Tips and tricks to make the best breafast egg muffins

Don’t use muffin paper cups for these muffins, they will stick badly, and you will end up with a big mess.

All you have to do is oil the muffin tin holes very well, if you have oil spray even better. Or just grease with butter if you like.

Once they are out of the oven, leave them to cool, then use a sharp knife to losen the edges, they should pop out easily.

And this is the best breakfast you can get for the whole family, quick and easy, delicious, and super healthy too!

 

Overhead shoot of a 6 hole muffin tin with breakfast egg muffin cups

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5 from 1 vote
2 breakfast egg muffin cups on a table with a muffin tray in the background
Healthy Egg Muffin Cups with Kale and Tomatoes
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

Healthy Egg Muffin Cups with Kale and Tomatoes, a delicious and highly nutritious breakfast recipe that is low carb, and jam-packed with super healthy vegetables. Great as a breakfast on the go too.

Course: Breakfast
Cuisine: International
Keyword: healthy breakfast
Servings: 6 muffin cups
Calories: 83 kcal
Author: Daniela Anderson
Ingredients
  • 5 eggs
  • 2/3 cup full-fat milk
  • 3 tomatoes
  • 1/2 cup shredded kale
  • 1 spring onion
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • oil spray to grease
Instructions
  1. Preheat the oven to 180 degrees Celsius. Grease a 6-hole muffin tin with oil.

  2. Chop the spring onion and tomatoes, and divide them between 6 muffin tin holes together with the shredded kale.

  3. In a bowl, beat the eggs with the salt and black pepper, then add the milk and stir to combine.

  4. Pour the egg mixture oven the vegetables, then bake in the oven for about 20 minutes or until the muffins are cooked through. 

Nutrition Facts
Healthy Egg Muffin Cups with Kale and Tomatoes
Amount Per Serving
Calories 83 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 139mg 46%
Sodium 166mg 7%
Potassium 259mg 7%
Total Carbohydrates 4g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 26.6%
Vitamin C 18.8%
Calcium 6.6%
Iron 4.9%
* Percent Daily Values are based on a 2000 calorie diet.

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