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
servings: 12 // prep time: 10 minutes, baking: 30 minutes
- 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.
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.
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).
Divide onion, garlic, tomatoes, spinach, herbs (bacon & feta) into each hole and crack an egg on top.
Bake for 25 minutes or until whites of the eggs are just cooked.
Store in the fridge for up to 5 days in an airtight container or freeze for a few months.