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
Veggie Loaded Egg Cups
ingredients:
- 3 wraps (gf sweet potato wraps are a great option or mountain bread wraps)
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12 eggs
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1/2 brown onion, diced
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1 garlic clove, diced
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12 cherry tomatoes, halved
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handful spinach, finely sliced
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1 sprig spring onion, sliced
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basil (or any herbs)
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season w salt & pepper
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100g feta or goats feta
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5 rashes bacon
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Any veggies (grated broccoli, zucchini, beetroot, etc)
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You can use any nut milk or organic dairy milk in this recipe.
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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.
instructions:
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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.
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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).
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Divide onion, garlic, tomatoes, spinach, herbs (bacon & feta) into each hole and crack an egg on top.
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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
NOTES:
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.