Savoury Baked Egg and Oat Breakfast Cups
- Serves: 3
- Prep: 10 mins
- Cook: 15 mins
Why it works: eggs and chicken provide excellent sources of protein and help keep you fuller for longer, while the oats and vegetables are a good source of soluble fibre.
Ingredients
- 6 large British Lion eggs
- 125ml milk
- 40g rolled oats (blend into oat flour for smoother texture)
- 40g grated mature Cheddar cheese
- A handful of chopped, leftover cooked chicken
- 160g frozen peas (2 of your 5 a day!)
- 1 spring onion, finely sliced
- ½ tsp smoked paprika
- ½ tsp garlic powder
- Oil, for greasing the tin
- Salt and freshly ground black pepper
Method
- Preheat the oven to 180°C (160°C fan). Lightly grease a large 6-hole muffin tin (cup capacity of 150ml).
- In a bowl, whisk together the eggs and milk until well combined. Stir in the oats, cheese, chicken, peas, spring onion, smoked paprika, garlic powder and seasoning. Let the mixture sit for 5 minutes to allow the oats to soften (skip this step if using oat flour).
- Divide the mixture evenly between the greased muffin holes, filling them until they are about ¾ full.
- Place in the oven and bake for 14–16 minutes, or until just set in the middle and lightly golden.
- Leave to cool in the tin for a few minutes before running a palette knife around the edge and lifting out. Serve warm or leave to cool completely before covering and chilling in the fridge for up to 3 days.
Cooks tips
“These protein-packed baked egg cups are perfect for a nutritious batch-cook breakfast – ideal if you need to prep ahead of busy days. You’ll need a large capacity muffin tin, so each cup holds 150ml. If yours is smaller, spread the mixture between 12 holes instead.” Nichola Ludlam-Raine, Registered Dietitian
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