Breakfast Egg Cups

"Breakfast is the most important meal of the day." You've been hearing that all your life. Well it only took 27 years, but I'm finally starting to believe it. I've never been much a breakfast eater. Mostly I'd rather be sleeping than have to get up earlier to eat something. I most certainly don't feel up to making a nutritious meal so any time I did eat breakfast it would be a quick pop tart or sugar filled granola bar. My husband and I have been following the rules of the Whole30 program for the past 27 days (only 3 more to go!!!) and I have learned an incredible amount about food and nutrition in such a short time. One of the things I am now convinced of is how important eating a meal in the morning is. 

Did you know it's called breakfast because the meal is "breaking the fast" from sleeping all night? Eating a balanced breakfast will jump start your body, getting your metabolism going and giving you more energy to start the day. Eating breakfast balances out your desire to eat at the wrong times. You're full from breakfast so you don't snack before lunch. You eat a full lunch and aren't hungry again until dinner time. (Also by eating the right foods you can avoid that mid afternoon slump where you only think about eating potato chips.) At dinner you eat a filling and satisfying meal so there's no munchies later in the night before bed. I know this to be true because I'm doing it. I've committed to eating breakfast every day and not once have I been hungry later at night (After dinner snacking has always been a struggle for me). There's all kinds of studies about the benefits of eating breakfast, but I can only go by how it's changing me and how much better I'm feeling because of it. I'm a new breakfast believer. 


The word breakfast has a connotation that we usually associate with certain foods:eggs, pancakes, cereal, bacon, muffins, oatmeal, etc. The problem is that most of those foods aren't compliant on Whole30 and many of them aren't nutritious anyway so the solution is to change your mindset. It's ok to eat "non-breakfast foods" for breakfast. However, if you really like eggs and are ok with eating them often these egg cups are a great way to start the day. The eggs and meat provide fat and protein, keeping you full and energized until lunch. No mid morning sugar crash! There's veggies for extra nutrients and added flavor. And since these are like mini frittatas, they are totally customizable to your taste; add bacon instead of sausage or kale instead of spinach. Add zucchini or asparagus if you don't like peppers or mushrooms and if you're good with dairy put some cheese in there! Extra sharp cheddar and goat cheese are my two favorite options.

Make these at the beginning of the week and enjoy a pre-made meal all week long. Heat up in the microwave and enjoy with a few dashes of Frank's hot sauce.

{Makes roughly 12 individual cups}


INGREDIENTS 

6 eggs
2 cups diced chicken sausage (2-3 links)
***Be sure to check ingredients if eating Whole30 compliant. We use Aidells chicken & apple.
1/4 cup minced shallot
1 cup diced mushrooms (cremini) 
1/2 cup chopped multicolored bell peppers
2 cups spinach
6-8 slices prosciutto 
1/4 tsp garlic powder
1/4 tsp mustard powder
1 sprig fresh thyme or 1 pinch of dried thyme
1/4 tsp red pepper flakes 
1/2 tsp kosher salt 
1/4 tsp black pepper 
olive oil

INSTRUCTIONS

1) Start by preparing all of the ingredients. Clean and chop mushrooms. Wash spinach. Dice up peppers and shallots. Cut chicken sausage into bite size pieces. 

2) Brown chicken sausage pieces in a skillet with some olive oil and remove to a bowl.

3) In the same skillet start cooking the mushrooms and peppers. Add more oil if the pan is too dry. Season with salt and pepper. 

4) When the peppers have started to soften and the mushrooms are browning. Add in the shallots, a bit of fresh or dried thyme, and a pinch of red pepper flakes. Stir and cook for a few minutes longer.

***Any seasoning can be used or omit them entirely. I like thyme with mushrooms and the pepper flakes give a subtle heat.

5) Add in the spinach and stir until it is just wilted.

6) Remove skillet from heat and pour it's contents into the same bowl at the sausage pieces. Allow to cool while you get the rest ready.

7) Use a silicon muffin pan or generously spray a regular muffin tin with non stick spray. Line the outside of the cups with strips of prosciutto. 

***The only silicone muffin pan I have is heart shaped. How cute are these. Made with love!

8) Crack eggs into a separate bowl with salt, pepper, garlic powder and mustard powder. Whisk together well until completely smooth and frothy. 

9) Pour eggs over filling in each cup almost to the top. 

10) Bake at 350 degrees for about 15 minutes until just set and no longer jiggly.

11) Do not overcook. If you are making these for meal prep and plan to reheat them, it would be ok to under cook slightly. Reheating in the microwave will cook a bit more and eggs can turn rubbery quickly if cooked too long.