Easy egg breakfast cups


One of the most frequent challenges we hear in doing nutritional consults for Uli Nalu is that people don’t have time to make good food.  Perhaps during the week, this is true considering our busy lifestyles.  However, there is a way.

On the weekends, we take time to create good food in a way that it can be stored, easily carried (in lunch bags) and easily reheated to make healthy breakfasts and lunches while on the go.  This recipe is one of my favorites!  We stole the concept from Portables but frequently go freestyle with regards to what we put in them. These egg cups are completely ketogenic but if you’re not on the low-carb craze (because of things like this), you can always add precooked rice to the cups or mashed sweet potato to the egg mix for something more along the lines of a soufflé.

Because eggs are so packed with nutrition and it seems just about everyone loves egg and cheese, these are our go-to portables. In addition to making great breakfasts and lunches on the go, these are great for runners and cyclists who need to carry good fuel with them on long training sessions.

Total time to prepare was about 15 minutes.  Bake time was 25 minutes.  Total time 45 minutes.  That’s a small investment of time on a Sunday to make sure you have really easy meals full of nutrition on Monday through Friday.  The other upside is that this is a great way to clear out old vegetables and leftover stuff from the fridge.  We call this, “refrigerator casserole”.

Here’s the basic recipe.  Feel free to be creative with what you put in yours!  Next time we’ll be using leftover ham and swiss along with chunks of broccoli or asparagus.

Breakfast quiches

  • 9-12 eggs
  • vegetables of choice (we used diced zucchini, onion and poblano pepper)
  • meat of choice (we used leftover organic bacon and chicken)
  • Cheese of choice (we used shredded parmesan)
  • Approximately 1/2-3/4 cup Organic grass fed heavy cream (you can find this brand at Whole Foods)
  • Salt, pepper, and cayenne to taste (we spice up pretty much everything)


Precook vegetables and any meats to steam off water (especially onions, zucchini, spinach, etc.) and to mix flavors. Fill muffin cups with vegetables/meat mixture until about half full.  Top with cheese of choice. (Our recipe made 16 cups total…just add more egg and a little bit of cream for more cups.)

In a separate bowl, mix eggs, heavy cream, and spices with an immersion blender (get them nice and frothy).  Pour egg mixture over cheese, vegetables and meat mixture until almost full (leave a little room for egg expansion).  Bake at 350 for 20-25 minutes or until eggs and cheese brown slightly on top.

Serve warm with salsa, baja sauce or just some sour cream.  Ok, so we really need to work on our food photography but you get the idea.  Enjoy 🙂