Egg cups are a quick and easy solution for breakfast and packed school or work lunches. This recipe makes 12 egg cups at a time, leaving enough to store in the fridge for a ready to go nutrient dense source of protein, healthy fats, and vegetables.
This morning for breakfast I paired two of these with a can of wild-caught sardines and it was a great start to a new day!
Tomato and Zucchini Egg Cups are Kid Friendly!
In the morning, I strive to serve a meal built around a serving of protein and healthy fats to our little girl everyday. Egg cups makes that easy and they have become a popular breakfast resource. With a breakfast like this, I notice our 4-year-old can focus well, has high energy throughout the morning without crashing and does not get hungry until mid-day at lunchtime.
Our kids are not on a ketogenic diet, but more akin to a well rounded, whole foods paleo diet. Our firstborn enjoys a healthy amount of fresh, seasonal fruits and higher carb vegetables like plantains, sweet potatoes, and parsnips. Some foods get sweetened with a local raw honey and she also consumes a fair bit of high-quality dairy products like cheese, milk, and yogurt, usually from A2 cows or goats. Our second born is just a baby and still 100% breastfed. Although he is extremely interested in all the food, he isn’t munching anything just yet.
Do you have The Ketogenic Edge Cookbook? Try the “Arugula Gouda Egg Muffin” Recipe!
Thinly slice the tomatoes so the egg yolk can seep down into all the open crevasses and hold the entire egg cup together. If the tomato slice is too thick it will separate from the top part when pulled out from the muffin pan.
The bright red tomato looks beautiful peeking through the egg!
Why put seaweed in an egg cup recipe?
Kelp is a special ingredient in these egg cups. It can be purchased as dried powder or granules. Rich in iodine and an array of minerals and trace elements, this sea based spice is a slightly salty alternative to mineral salt. Upon first opening the jar, the smell is distinct but once added to a recipe, the taste is quite mild. Using ocean based foods like kelp, dulse, and other seaweeds is a fun way to increase nutrient density in meals while at the same time learning new ingredients to enhance your experience in a keto kitchen. If you do not have kelp or an alternative seaweed in your spice collection, simply substitute with a mineral salt.
Enjoy maximizing nutrient density in your daily diet?
The Ketogenic Edge Cookbook is a great kitchen resource and inspiration for low-carb, ketogenic, and paleo cuisine!
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