Tortilla Egg Cups

5 from 1 vote

Want to have eggs for breakfast but need something portable? Well these Tortilla Egg Cups are the ultimate prep-ahead breakfast for those days where you really just need something fast, easy, and nutritious.

Prep Time10

Cook Time20

Course: Breakfast, lunch, Snack

Cuisine: American

Servings:

Calories: 180kcal

Author: Maria Lucey RD

Equipment

1 6 Cup Muffin Tray
1 Blender

Ingredients

Oil spray or a little olive oil for greasing
6 small flour tortillas about 13 to 15 centimeters (5 to 6 inches), street taco size
4 large eggs
120 grams cottage cheese ½ cup
¼ teaspoon garlic powder
¼ teaspoon smoked paprika optional
Fine salt and black pepper
1 large handful spinach chopped (about 30 grams)
½ red bell pepper finely diced (about 75 grams
2 spring onions scallions, sliced
50 grams grated cheddar cheese ½ cup or 2oz

Instructions

Preheat the oven to 375°F or 190°C. Lightly grease a 6-cup muffin tray with oil spray or a little olive oil, including directly under where the tortilla will sit.
Oil spray or a little olive oil
Warm the tortillas for 10 to 15 seconds in the microwave to make them more flexible. Spray one side of the tortilla with oil spray, then press one tortilla into each muffin cup to create a basket.
6 small flour tortillas
In a jug or bowl, whisk together the eggs, cottage cheese, garlic powder, smoked paprika, salt and pepper. For a smoother texture, blend the eggs and cottage cheese instead.
4 large eggs, 120 grams cottage cheese, ¼ teaspoon garlic powder, ¼ teaspoon smoked paprika, Fine salt and black pepper
Divide the spinach, red bell pepper and spring onion between the tortilla cups.
1 large handful spinach, ½ red bell pepper, 2 spring onions
Pour the egg mixture over the fillings, filling each cup to about three-quarters full. Then top with the shredded cheese.
50 grams grated cheddar cheese
Bake for 18 to 22 minutes, until the eggs are set in the middle and the tortilla edges are golden. Pull them when the center still has the slightest jiggle, as they'll finish setting while cooling.
Let the egg cups cool in the tray for 5 minutes before lifting them out.

Video

Notes

Chop the vegetables small so the cups hold together neatly. Go easy on watery vegetables like tomatoes or mushrooms unless you cook them first.

Spray or brush a little oil directly under the tortilla for a crispier bottom and to prevent sticking.

Don't overbake. Pull the tray when the center still has the slightest jiggle, it will finish setting as it cools.

Storage: Fridge up to 4 days. Freezer up to 2 months (freeze in a single layer first). Reheat in the air fryer at 325°F or 160°C for 3 to 4 minutes, or microwave for about 30 seconds (shell will soften).

Nutrition