Baked Egg Cups

Breakfast is the most important meal of the day – a healthy meal first thing in the morning gives you enough energy to get through to lunch time and leads to healthier choices during the rest of your day.

Eggs are a staple breakfast food for a reason – they're light, easy to cook and packed with protein.

Ingredients
  9 eggs
  1/2 tsp salt
  1/4 tsp ground black pepper
  1/4 tsp ground red pepper
  a pinch of oregano
  1 cup shredded cheese (parmesan/cheddar)
  1/3 cup chopped onions
  2 large tomatoes (chopped)
  1/2 cup peas
  1/3 cup chopped bell peppers 
  1 cup chopped spinach 
  2 green peppers

Method
1. Chopped all vegetables (except the peas). Preferably, chop them into small pieces to avoid chunks. 
2. Pre-heat your oven to 180°C/360°F
3. Grease a 12-cup muffin pan generously with non-stick cooking spray or oil. Egg muffins stick easily, so it is important to grease the pan very well. An easy way to avoid the hassle is to use paper muffin liners.
4. Mix all the vegetables in a bowl. Toss them together well. Set aside while you prepare the eggs.
5. In a separate bowl, beat egg well with a whisk. Add salt, pepper, red pepper and oregano. Adjust according to your taste.
6. Divide the vegetable mixture evenly between the each cavity of the pan- each cavity should get about 2-3 loosely piled tablespoons and should be filled to about 2/3 to 3/4 full.
7. Divide the egg mixture evenly between the 12 cavities- each cavity should get about 2-3 tablespoons and will be about 3/4 full after being topped off with the eggs.
8. Top each egg cup with a generous helping of cheese, dividing the cheese equally between each cavity.
9. Bake for about 20 to 25 minutes or unless they are set, cooked through and lightly golden on top. The egg cups will rise as they cook, but will settle once they've been cooled. Check if they are cooked by inserting a toothpick into the cup – if the toothpick comes out clean, your egg cups are ready!
10. Place the egg cups under a fan to cool for about ten minutes before removing. You will need to use a knife or fork to gently ease the cups from each cavity.

Baked egg cups are a good way to add vegetables (and nutrition) to your eggs. Easy to make, this nutritious, low-cal breakfast can be prepared in advance, which makes them perfect for busy mornings.

You can grab some on your way out the door in the morning, pack them in lunch boxes for your little ones and even snack on them if you find yourself wanting to munch on something in the middle of the day! You can serve these immediately while warm, or keep them in an airtight container in the fridge, where they'll be good for about a week (although you may have gone through them long before then)!