These egg cups… Wow. I love egg cups in general, but these are NEXT LEVEL. They’re so delicious, convenient, and filling for busy mornings. They’re also great for group breakfast or brunch with family and/or friends. When making egg cups I use different veggies and proteins all the time because variety is something I need in my life… and because I don’t always have the same ingredients on hand. But when I have all the ingredients for my Cheesy Bacon Tomato Egg Cups, I follow this recipe to a tee!
Build a Balanced Breakfast
With ingredients like roasted tomatoes, pepper jack cheese, Canadian bacon, and flour tortillas, these Cheesy Bacon Tomato Egg Cups have a subtle Mexican flair; they’re basically breakfast burrito bites! And who doesn’t love a good breakfast burrito?
When it comes to breakfast, and any other meal for that matter, I try to include a source of protein, fat, and carbohydrate to promote fullness and lasting energy. With a balance of protein and fat from the eggs, bacon, and cheese and carbohydrates from the tortillas, these Cheesy Bacon Tomato Egg Cups are filling, energizing, and satisfying. Pair a couple of these egg cups with a fiber-rich food - fruit, vegetables, or a homemade smoothie like this one - and you’ve got yourself a filling, balanced breakfast!
These recipe for these easy, make ahead Cheesy Bacon Tomato Egg Cups is coming your way, but first let’s talk about egg nutrition.
EGGcellent Source of Protein and Micronutrients
Eggs are one of my favorite protein sources – they’re delicious, more easily absorbed than some other animal and plant-based sources, and they are extremely nutrient dense.
1 large egg contains 70 calories, 6 g protein, 5 g of fat, and a variety of vitamins and minerals. Eggs contain all 9 of the essential amino acids, which makes them a high quality, easily absorbable protein source, as well as a great protein source for vegetarians. They also contain vitamin D, a nutrient that aids in calcium absorption and helps to support a healthy immune system; I think we could all use one of those right now!
Don't Skip the Yolk
Eggs, specifically egg yolks, also contain a variety of B vitamins, namely riboflavin, biotin, and vitamin B12, as well as fat soluble vitamins, choline, and antioxidants. B vitamins aid in metabolism, choline plays a key role brain function as well as metabolism, and antioxidants help protect cells from harmful free radicals. So don't skip out on the yolks!
You may also like these EGGcellent recipes: Sunny Southwestern Breakfast Sweet Potato
What’s in This Recipe?
Flour tortillas – contains energizing carbohydrates
Eggs – contains protein, choline, antioxidants, and fat soluble vitamins
Milk – contains protein, calcium, and vitamin D for strong bones and muscle recovery
Pepper jack cheese – contains calcium and protein; provides flavor
Cheddar cheese – contains calcium and protein; provides flavor
Fire roasted canned tomatoes – contains the antioxidant lycopene
Olive oil – rich in unsaturated fatty acids, linked with lower LDL cholesterol, total cholesterol, and triglyceride levels and higher HDL cholesterol levels
Onion – contains quercetin and organosulfur compounds
Canadian bacon or turkey bacon – contains protein
Notes: These egg cups can easily be made gluten free by using your favorite gluten free tortillas. If preparing these egg cups ahead of time, store them in the fridge and reheat at 325oF for 10-12 minutes or until fully warmed through.
Cheesy Bacon Tomato Egg Cups
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes
Servings: 12 egg cups
6 medium flour tortillas (use gluten free tortillas to make this recipe gluten free)
5 large eggs
2 tbsp. milk
1/2 cup (or 2 slices) of pepper jack cheese, shredded
1/2 cup cheddar cheese, shredded
1/2 cup roasted tomatoes, drained
Drizzle of olive oil
2 tbsp. sweet onion, finely chopped
4 pieces of Canadian bacon or turkey bacon, chopped
Preheat the oven to 350oF. Coat a 12-cup muffin tin with non-stick spray.
Cut the tortillas into 6 triangles. Arrange 3 pieces (pointy ends down) into the muffin cups. Overlap edges of tortilla pieces and press into muffin cups.
In a medium-sized bowl, whisk together the eggs and milk. Add the tomatoes and cheese, then mix until evenly dispersed.
In a skillet heat the olive oil at medium high-heat. Sauté the bacon and onions until browned. Remove from the heat to cool.
Add the bacon mixture to the egg mixture. Divide the mixture evenly into the muffin tins.
Cover the egg cups loosely with aluminum foil to prevent tortillas from burning. Bake for 25 minutes, then remove the aluminum foil and bake for an additional 5 minutes or until firm to the touch.
Remove the eggs cups from the oven, cool, and enjoy. Store any leftovers in the fridge and reheat at a later time.