Start your day on a good note with these high protein, gluten-free, and vegan baked egg cups! Make a batch ahead of time for a quick and easy breakfast or snack.
If you're someone who doesn't love sweet breakfasts, then this recipe is for you. It's savoury, hearty, and a little spicy. We've got you covered.
What a Vegg-cellent Breakfast Idea
You know how the saying goes. Breakfast is the most important meal of the day. Well, it's true. Not only does eating breakfast set you up for less food cravings later at night, it can also help boost your mood and promote better sleep.
We are split down the middle on whether sweet or savoury breakfasts are better. But, we do know one thing. These egg cups are absolutely delicious, whether you're a sweet or savoury kind of person.
It's the perfect way to get some nutrients in your belly without tons of preparation, especially when you meal prep a big batch to keep on hand.
The best thing about these cups is how customizable they are. You can make endless variations just by switching up the vegetable mix-ins or toppings. You can serve these on their own, or with toast, avocado, and fruit for a super well-rounded meal!
Key ingredients for Vegan Baked Egg Cups
- Tofu: if there is something tofu can't do, we'd love to know. But until then, we'll keep using it for just about anything. In this recipe, it creates an "egg-like" texture while also boosting the protein content. Plus, tofu contains high amounts of calcium, which is important for bone health! We highly suggest using medium tofu because the firm or extra-firm varieties will end up being too chewy.
- Nutritional Yeast: to achieve a delicious and savoury flavor, we use nutritional yeast. We'll let you in on a little secret — It's one of our vegan superpower foods. Nooch is full of plant-based protein and B vitamins, including B12, which is important for vegans to be mindful of.
- Chickpea Flour: what better ingredient to include in these already amazing cups than chickpea flour? It not only helps bind everything together, it also provides even more protein, fiber, and iron to this meal. Just ¼ cup of this naturally gluten-free flour contains 5g protein and 18% of your daily fiber needs. Unbelievable!
- Veggies: we love mixing things up when it comes to the veggies in these cups. Our favorites include kale, mushrooms, onions, garlic, and peppers. They each add such a unique flavor and texture. But, there are a ton of different mix-ins to choose from! You can use whatever you have on hand, or whatever you're in the mood for.
How to Make Vegan Baked Egg Cups
To start these cups off, preheat your oven to 400 degrees F. Then, lightly grease 16 muffin cups with coconut oil. We've also made these with parchment paper crosses to avoid having to use oil. If you want to go this route, just cut some strips of parchment paper and cross 2 in each muffin cup (see photos below). Make sure the strips are long enough to grab after they're baked.
For the vegetables, heat some olive oil in a pan over medium. Add in onions and mushrooms, and sauté those for a couple of minutes.
Next, add in your minced garlic, bell pepper, and corn, and cook for another minute or so. Lastly, add in the chopped kale and cherry tomatoes. Cook for another minute, or until kale is wilted to your liking. Remove your saucepan from the stove, and set it aside.
Next, you'll add the tofu, chickpea flour, apple cider vinegar, tahini, nutritional yeast, turmeric, onion powder, paprika, and salt & pepper to a food processor. Mix on high until you see a smooth consistency. You may have to stop it once or twice to scrape down the sides.
Once your tofu mixture is blended, transfer it to a large mixing bowl and add in sautéed vegetables. Combine everything well, then divide the batter evenly into greased or parchment-lined muffin tins. Since the egg cups won't rise much, you can fill them pretty much to the top.
Bake on 400 degrees F for 30-35 minutes, or until the tops are golden brown, the middle is firm, and the edges are slightly pulling away from the pan.
In the meantime, prepare your tahini drizzle by mixing all of the ingredients together in a small container or mason jar.
Let the egg cups cool in the muffin tins for 10-15 minutes, then run around the edges with a small knife to pop each one out. Serve the egg cups with a drizzle of the tahini sauce over top and some sliced green onions.
How to Store Vegan Baked Egg Cups
These egg cups store well in the fridge for up to 3-4 days or in the freezer for up to 4 months in an airtight container. When you are ready to serve them, remove them from the freezer and reheat immediately in a toaster oven or microwave for 1-3 minutes. You can also eat these cold.
Why You'll Love These Vegan Baked Egg Cups
It's hard to think of any reason why you wouldn't love these. They're:
- Full of plant protein
If you make this recipe, don’t forget to leave a comment, rate it, and tag us on Instagram with #brokebankvegan. Happy eating!
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16 servings per container
Serving Size1 servings
- Amount Per ServingCalories96
- % Daily Value *
- Total Fat
- Saturated Fat 0.7g 4%
- Sodium 21.6mg 1%
- Potassium 112.7mg 4%
- Total Carbohydrate
- Dietary Fiber 1.7g 7%
- Sugars 1.8g
- Protein 6.8g 14%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Can these be baked in muffin liners?
Yes, you can bake these in muffin liners. However, just be aware that they tend to stick to the muffin liners more than if you just use parchment paper crosses or oil the muffin tin.
Can these vegan egg cups be frozen?
Yes, these vegan egg cups can definitely be frozen! We love making a big batch ahead of time to freeze for the week ahead. Freeze them with parchment paper in between layers to prevent sticking. And to reheat them, just pop a few in the microwave or toaster oven for 1-3 minutes before serving.
Is the turmeric necessary?
The turmeric is not necessary in this recipe for taste. We just add it in for color and health benefits. If you don't have turmeric, don't worry about it.