Egg Bakes & Quiche Dishes

Baked Egg Cups - 3 Ways


10 eggs
Salt to taste
1/2 tsp (2 mL) pepper


Broccoli and Cheddar Cheese

1/2 tsp (2mL) dried thyme
1/2 tsp (2mL) garlic powder
1 1/2 cups (375 mL) frozen broccoli, thawed and chopped
1 cup (250 mL) grated old Cheddar cheese

Kimchi and Bacon

1 tsp (5 mL) toasted sesame oil
1/3 cup (75 mL) chopped kimchi
1/4 cup (50 mL) diced red pepper
1/3 cup (75 mL) chopped cooked bacon

Sausage, Mushroom and Spinach

1/4 cup (50 mL) diced cooked sausage meat
1 cup (250 mL) diced mushrooms (cooked with sausage)
1 tsp (5 mL) smoked paprika
1 tsp (5 mL) onion powder
1/2 cup (125 mL) diced green pepper
1 cup (250 mL) finely chopped spinach leaves


Preheat oven to 350⁰F (180⁰C). Spray a non-stick muffin pan with cooking spray.

Crack the eggs into a large mixing bowl. Whisk with salt and pepper. Set aside.

Divide ingredients equally, from one selected option, into 12 muffin cups. Add any of the dry herbs to the egg mixture and whisk.  Divide the whisked eggs equally into the 12 muffin cups. Bake for 25-30 minutes or until toothpick inserted into the centre of one cup comes out clean and tops are nicely browned. 

Makes 12 muffin cups in your flavour choice

Nutrient analysis of 1 standard muffin portion:

Broccoli & Cheddar:
Calories: 154
Carbohydrates: 2.5 g
Protein: 11 g
Fat: 11 g
Sodium: 202 mg
Fibre: 1 g

Sausage, Mushroom & Spinach:
Calories: 78
Carbohydrates: 1 g
Protein: 6 g
Fat: 5 g
Sodium: 95 mg
Fibre: 0 g

Calories: 92
Carbohydrates: 1 g
Protein: 7 g
Fat: 6.5 g
Sodium: 178 mg
Fibre: 0 g