Sunny Spring Veggie Egg Cups!

With the sun shining and the temperatures finally getting a tiny bit warmer, there are signs of spring just around the corner.  Kids are wanting to get outside and enjoy the sunshine and are more eager to get up in the mornings for school.  Starting the day with a healthy breakfast gives kids energy to start their day off right.  Including protein foods with breakfast is part of a balanced meal, and Eggs are a great source of protein.  Try preparing this fun egg recipe this week at your Kids Eat Smart Club.

Spring Veggie Egg Cups


    • 4 large – egg
    • 1 cup, chopped – onion
    • 3 cup – peas and carrots, frozen
    • 1 cup – cottage cheese
    • 1 cup – mozzarella cheese
    • 1 cup – Parmesan cheese, grated
    • dash – salt
    • 2 teaspoon – butter, unsalted


    1. Preheat oven to 350 F and fill a standard-sized muffin tin with silicone liners. (You can also try brushing a metal muffin tin with butter, but they might not pop out as flawlessly as they do from silicone.)
    2. In a pan over medium heat, melt the butter and add the chopped onions. Saute until soft and beginning to brown, about 5 minutes.
    3. Stir in the frozen peas and carrots until they’re just warmed through, then remove from heat and salt to taste.
    4. In a large mixing bowl, fork-whisk eggs, cottage cheese, Mozzarella, and Parmesan.
    5. Fold in the vegetable mixture.
    6. Scoop the egg and veggie mixture into 12 silicone muffin cups.
    7. Bake 15-20 minutes until egg is set. Let cool slightly before serving.

Info, Image and Recipe Adapted from: 

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.

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