Veggie Loaded Egg Cups

If you follow along on my gut health journey especially on my Instagram, you will know I am having to eat a lot more carbohydrates in my diet lately to slow the transit time of my food down in my intestines since I have ulcerative colitis (an Inflammatory Bowel disease/AutoImmune disease). This helps me to digest and absorb all of the nutrients, vitamins & minerals from my food more efficiently and effectively.

There are gluten free wraps that you can use - a lot of supermarkets sell some great sweet potato gf wraps (I also use good quality organic sourdough wraps if I am feeling it - I have had a lot of inflammatory testing done for myself when it comes to inducing gluten and I haven't tended to have any issues... I have a lot of issues of the 'runs' (total overshare) in regards to having a bowel disease and the gluten actually eases that... long story I do intend to write a blog post on this at some stage but just so I don't get anyone on my back about eating gluten - HEAVEN FORBID) it is more preservatives/additives/sugars and the quality of the gluten/wheat that causes the issues for me and most of us really.

These are a great addition for kids & adults lunch boxes perfect for on the go brekkies or snacks. Easy to prep on a Sunday or during the week for the next few days and store like a charm. Not only that but they are incredibly tasty!

Enjoy, Sof x


Yield: 12

Veggie Loaded Egg Cups

prep time: 10 minscook time: 30 minstotal time: 40 mins


  •  3 wraps (gf sweet potato wraps are a great option or mountain bread wraps)
  • 12 eggs
  • 1/2 brown onion, diced
  • 1 garlic clove, diced
  • 12 cherry tomatoes, halved
  • handful spinach, finely sliced
  • 1 sprig spring onion, sliced
  • basil (or any herbs)
  • season w salt & pepper
  • 100g feta or goats feta

  • 5 rashes bacon

  • Any veggies (grated broccoli, zucchini, beetroot, etc)

  • You can use any nut milk or organic dairy milk in this recipe.

  • If you did not want to use wraps in the egg cups like in the above photo you could use cupcake cups or just use a greased baking tray. Follow recipes either from my Leftovers Brekky Frittata or Smoked Salmon, Potato & Leek Frittata... just pour the mixture into a baking tray and bake for the same time & process.


  1. Preheat oven to 180°C. Heat oil in a frypan over a medium heat and cook onions & garlic stirring consistently until soft and translucent (approx 3-5 mins). Set aside.

  2. Lightly grease a 12 hole muffin tray. Cut wraps into quarters and line each hole. (or use paper cups or just pour mixture straight into holes). 

  3. Divide onion, garlic, tomatoes, spinach, herbs (bacon & feta) into each hole and crack an egg on top.

  4. Bake for 25 minutes or until whites of the eggs are just cooked. 

  5. Store in the fridge for up to 5 days in an airtight container or freeze for a few months


Make sure you tag me and share your creations & feedback I love to hear if you love the recipes IG: @sofievankempen #sofievankempen or FB: Heal Your Gut.
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