Anytime Egg Cups

6 Serves – 2 per serve


– 1 1/2 cups shredded carrots (from about 4 medium peeled and trimmed carrots; do it yourself as opposed to buying bagged shredded carrots which I find to be too big, coarse, and tough due to the preservatives added)
– 1/2 cup small diced red capsicum
– 1/2 cup frozen peas (I didn’t thaw)
– 1/2 cup frozen corn (I didn’t thaw)
– 8 large eggs
– Salt and pepper, to taste
– 12 tablespoons shredded cheese, divided (I used light Mozzarella)


1. Preheat oven to 170 deg C.

2. Spray a Non-Stick 12-Cup Regular Muffin Pan *extremely well* with cooking spray. Spray the base of the cavities and sides, then run your finger over the sides so that every inch is liberally coated with spray or you will be chiseling off stuck food; set pan aside.

3. In a large bowl add carrots, capsicum, peas, corn (or mix and match with your favorite vegetables) and toss to combine.

4. Loosely pile about 3 tablespoons of vegetable mixture to each muffin cavity, or enough so that each is filled to about 2/3 to 3/4 full; equally distribute filling mixture among cavities until gone; set pan aside.

5. In a medium measuring jug (the measuring jug makes for easy pouring), crack the eggs and lightly beat with a whisk.

6. Add the salt and pepper, to taste, and whisk to combine.

7. Pour about 2-3 tablespoons of egg into each cavity, equally distributing among the cavities. They will be about 3/4 full after being topped off with egg.

8. Top each cup with a generous pinch of cheese, about 1 tablespoon each.

9. Bake for about 18 to 20 minutes, or until muffins are set, cooked through, and are lightly golden. They will puff in the oven, but sink upon cooling. Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing.

10. You will likely need to rim each cavity with a small knife to help dislodge muffins. I find it easiest to rim with a knife and then ‘pop’ the muffin out using a small spoon. Muffins will keep airtight for up to 1 week in the fridge; reheat gently in the micro or serve cold.

NUTRITION: Recipe makes 6 servings at 2 cups each. Nutrition (per serving): Calories: 172; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 258mg; Sodium: 266mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 13g