This recipe has meal prep written all over it! It is just 3 ingredients, can be made in 20 minutes, it stores well in the fridge for 3 days, and in the freezer for 3 months. Imagine a breakfast you can simply grab and go! Well here is one for you.
They are these muffin-sized frittatas that you can put a variety of ingredients in. They are very versatile and these are perfect if you subscribe to low carb or keto lifestyle or paleo diet.
Let me show you how to make these:
You will start by getting a muffin tray and spray it with some oil so that the egg cups do not stick. I do recommend using a silicone muffin tray vs a metal muffin tray as it makes it so much easier to slip the egg cups out. The only thing you must do beforehand is place the silicone tray on a baking tray in preparation to put it in the oven. This is because silicon trays are very floppy, unlike their metal counterparts.
You will then slice ham and placing it into the muffin tray. There is no special technique to this, but just be careful not to rip any of the ham. Gently does it! Don’t worry if it keeps on popping up the cheese and egg will weight it down.
Next comes the cheese. This will add a lovely flavourful ‘surprise’ with every little bite.
Finally comes the egg, crack it carefully into each muffin tray top, and into the oven they go.
As these egg cups are so versatile, feel free to add any extras, like different herbs, different vegetables, different cut meats. The world is your oyster! If you do want to top it with vegetables a good rule of thumb is to premix your eggs, then pour half the mixture into a muffin tin cubicle, add then add the cooked vegetables in, and finally add the remainder egg mixture to the egg muffins to cover the vegetables.
It took about 25 minutes for me to cook on 160. I prefer my egg yolks to be cooked (I know I am the only one on this earth), but feel free to take it out 10 minutes earlier for a runnier egg. I sprinkled my finished egg cups with an optional sprinkle of salt, freshly cracked black pepper (I find it tastes much better when I freshly grind it), and chiffonaded parsley.
Let these cool for a couple of minutes, before taking them out of the tin. They should be able to easily pop out of the silicone pan after this. There you have it – your very own easy 3 ingredient meal prepped breakfast that is great for the mornings and child friendly.
If you try any of these recipes, let us know! Leave a comment and don’t forget to tag #theflexiblefridge on Instagram, thanks friends!
Ham Egg Cups
- 6 Eggs
- 6 Slices Ham
- 6 Tbsp Cheese
- Pinch Salt, Pepper
- Place muffin tray upon a baking tray (silicon trays can be quite floppy so it would be hard to put directly in the oven)
- Spray the muffin tin with olive oil spray of avocado oil spray
- Line the muffin trays with ham
- Put a tablespoon of cheese on top
- Crack on egg on top of the ham and cheese
- Cook for 20 mins at 180 degrees
- Take out of the oven and let it sit out for 5 minutes
- Sprinkle the cups with salt, black pepper and chopped up parsley
- Viola, eat right away when hot, or it will keep well in the fridge for 3 days or 3 months in the freezer.