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Red Pepper Basil Egg Cups

Red Pepper Egg Cups Breakfast Recipe

Fast snack and breakfast recipes you can eat with one hand are key for parenting life! These egg cups are great because they have what convenience foods are so often missing — protein! This breakfast (or breakfast for dinner!) recipe comes together quickly, with ingredients that require zero pre-cooking, and you can make a week’s worth all at once. Tip: To make sure your eggs don’t stick to the pan, use a silicone muffin tin or parchment liners.

Prep time: 5 min | Cook time: 20 min | Makes 12 egg cups


10 large eggs
½ tsp (2 mL) sea salt
¼ tsp (1 mL) garlic powder
¼ tsp (1 mL) pepper
2 roasted red peppers, from a jar (about 3/4 cup/175 mL), thinly sliced
1 heaping tbsp (20 mL) fresh basil, finely chopped


Line or grease a muffin pan if necessary, and heat oven to 350F (180C).

In a large bowl, whisk the eggs, sea salt, garlic powder and pepper together.

Portion egg mixture into prepared muffin pan until each cup is about half-full, then distribute the roasted red peppers and basil into each cup.

Transfer the pan to the oven and bake, about 20 min, or until the top looks just set (it may still have a tiny bit of liquid on top).

Cool and then remove egg cups from muffin pan. Cups can be stored in the refrigerator, 3 to 4 days.

Excerpted from The Food Doula: A Guide to a Healthy Pregnancy and a Nourished New Mom by Lindsay Taylor, 2021, Plumleaf Press.

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