Mini Egg White Breakfast Cups

Breakfast can really come together super easy with a few of my time saving tips below:

1. Chop your veggies the night before and store refrigerated in an air tight container.
2. Place all your required ingredients in one section of the refrigerator. This will eliminate precious time searching for items in the morning.
3. Choose recipes that are quick and can serve as On-The-Go-Meals like these Mini Egg White Breakfast Cups!!

Pictured above are my items that were prepped ahead of time for this recipe.

The more color you add to your items are an opportunity to increase fruit/vegetable intake into your daily meals.

“Research suggests eating enough fruits and vegetables is linked to a lower risk of many chronic diseases and may help protect against certain types of cancer. Despite these health benefits, most people don’t eat enough produce.” See Full article below from Eatright.org

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/discover-the-health-benefits-of-produce

Add flavor is key to activation of all senses when you eat. One of the first things I learned in Culinary School is that “You Eat with your Eyes”. The pop of colors when you first lay eyes on a dish will actually keep you mesmerized until the very first bite.

I’v seen where most recipes simply ask you to chop the veggies and add them directly to the muffin pan. Trust me when I say this, “Saute your Veggies First”.

This extra step does two key things:

1) Gives you an often missed opportunity to thoroughly season your Egg white Breakfast Cups

2) Which allows all the nutrients from the veggies and the spices/herbs to “Marry” together (literally)

Many people prefer that breakfast is a “Grab and Go” type of meal due to various time constraints of early work/school hours, carpool madness or intimidation with having to cook a full blown meal in the morning.

With these Mini Egg White Breakfast Cups, you literally only need 4 pieces of kitchen equipment (knife, cutting board, saute pan and muffin pan) to complete this recipe from start to finish.

You can literally be multitasking on the morning of making these Mini Egg White Breakfast Cups if you didn’t have time to prepare them ahead. Like the Coffee Machine, Toaster and any last minute tasks can be going all at once because at this final step, you just pop the muffin pan in a preheated 350F degree oven for 15-18 minutes.

Topping Ideas that are Fairly Popular:

Cheese – Cheddar, Pepper Jack & Swiss

Protein – Crumbled Bacon (Pork or Turkey), Sausage or My personal Favorite (Veggie Crumbles)

Herbs – Chopped Parsley or Green Onions (Scallions) add a one of a kind “Freshness” to Egg Dishes

Mini Egg White Breakfast Cups

Description

Quick and healthy egg white breakfast cups are the perfect way to start your morning. The flavors are endless because of the versatility of the veggie, protein and cheese combos. Egg whites are a great source of protein, low fat and heart healthy food.

Ingredients:

1 Tbsp. Canola Oil

1 cup of diced mushrooms (portobella or button)

1 cup diced bell peppers (red or green or mix colors)

1/2 tsp. Kosher Salt

1/2 tsp. Black Pepper

4 cups Egg Whites Liquid/Carton (Egg Beaters worked great)

1/2 c Shredded Cheese (Sharp Cheddar or Pepper jack )

Chopped Parsley or Green Onions

Directions

1. Preheat oven to 350 F degrees and spray a muffin pan with cooking spray.
2. In a medium Saute pan, add oil and heat on medium high. Add the veggies and salt and pepper to the pan and cook for about 3-4 minutes until tender.
3. Let the veggie mixture cool slightly before adding to the muffin pan. This will ensure even cooking time once in the oven with the egg whites.
4. Evenly distribute the cooled veggie mixture to the muffin tins. Pour the egg whites almost to the top of each muffin tin. Top with cheese, (cooked breakfast meat if desired) and parsley or green onion.
5. Bake for 15-18 minutes, just until the egg whites tart to brown slightly. Remove and let cool for a few minutes before removing from muffin pan.
6. Serve warm and enjoy!!

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STORAGE TIPS:

The Mini Egg White Breakfast Cups can be stored in the freezer for up to 30 days or refrigerated for up to 3 days. Use an air tight container or storage bag. Reheat for 45-50 seconds in the microwave or until internal temperature of 155 F degrees.

Nutrition Facts
Serving size: 2 egg cups
Servings: 6
Amount per serving
Calories	153
% Daily Value*
Total Fat 5.8g	7%
Saturated Fat 2.2g	11%
Cholesterol 10mg	3%
Sodium 417mg	18%
Total Carbohydrate 3.5g	1%
Dietary Fiber 0.5g	2%
Total Sugars 2.5g
Protein 20.7g
Vitamin D 43mcg	216%
Calcium 84mg	6%
Iron 1mg	4%
Potassium 357mg	8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
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