Healthy Breakfast Egg Cups with Broccoli + Hash Browns

Looking for an awesome breakfast recipe that will make your friends and family think you’re an expert chef without all the time, effort and skill itΒ actually takes to become an expert chef? Then today’s post is for you! A light a fluffy quiche-like centre, crispy hash brown base and melted cheddar cheese topping. These healthy breakfast egg cups are going to become your new go-to brunch recipe!

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A breakfast egg cup with green napkin in the background

If you’re looking at these healthy breakfast egg cups thinking “There’s no way on earth these can be low FODMAP!” I don’t blame you. If you’ve followed a low FODMAP diet for even just one day, you’ll know that nothing that looks this good is IBS-friendly. But that’s all about to change!

They’re made with just 6 ingredients (six!!) are totally gluten-free and entirely low FODMAP. I know, I know. These breakfast egg cups do contain broccoli. But if you only use the 1/2 cup like it says in the recipe and you make sure it’s properly steamed, you’ll be fine.

Overview of the ingredients needed for healthy breakfast egg cups

Or maybe you don’t have IBS. And instead of thinking about FODMAPs when I mentioned broccoli, you were more “Why on earth would I eat broccoli for breakfast when I could be eating strawberry cheesecake overnight oats?!” And to that I say: good point.

If you eat broccoli for breakfast, I think you can totally give yourself permission to eat an entire pizza for lunch, followed by chocolate cake for dinner. Not chocolate cake for dessert after dinner. Chocolate cake for dinner. It’s all about balance, right?

Raw hash browns in a muffin tin

Oh, oh! There’s something else I totally forgot to tell you about these healthy breakfast egg cups. They’re only about 100 calories each! Of course, the nutritional value changes according to the ingredients you use, but they’re going to be about 120 calories max.

A healthy breakfast is 300-400 calories. So you can totally eat 3 of these babies for breakfast and feel good about it. How cool is that? Plus, you’ve still got a few leftover calories for some awesome low FODMAP barbecue sauce or ketchup. Yum!

Healthy breakfast egg cups ready for breakfast

Recommended for these healthy breakfast egg cups:

Muffin PanNon-Dairy MilkDish TowelsCute Plates
5 from 4 votes
Healthy Breakfast Egg Cups - Low FODMAP Breakfast
Healthy Breakfast Egg Cups
Prep Time
25 mins
Cook Time
30 mins
Total Time
55 mins
 

A light and fluffy quiche-like center with a crispy hash brown base and ooey-gooey melted cheddar on top - these healthy breakfast egg cups are amazing! Quick, easy, low FODMAP and gluten-free.

Course: Breakfast
Cuisine: American
Servings: 6 breakfast egg cups
Calories: 100 kcal
Ingredients
  • 1 medium potato
  • 2 teaspoons olive oil
  • 1/2 cup chopped broccoli
  • 4 medium-sized eggs
  • 1/4 cup grated cheddar cheese
  • 1/4 cup non-dairy milk
Instructions
  1. Preheat the oven to 400F/200C and grease 6 moulds of a muffin tin with butter, oil or non-stick spray. 

  2. Grate the potato with its skin on. Scoop all the grated potato into a large bowl filled with cold water and leave to soak for 10 minutes. This step helps to remove all the starch. 

  3. Drain the grated potato then tip into a clean tea towel. Scrunch the tea towel up into a ball over the sink so that all the potato gratings get pushed to the bottom. Twist the top as much as you can to remove all the liquid. Squeeze, squeeze and squeeze until no more liquid comes out. This is how you get super-crispy hash browns.
  4. Place the dry grated potato into a medium-size bowl with the olive oil and stir. Evenly divide the raw hash brown mix between the 6 muffin moulds and press each one down and up the sides to create a cup-like shape. Place in the oven and bake for 15 minutes.

  5. Meanwhile, place the chopped broccoli into a microwave-safe dish with 1/4 cup water. Cook in the microwave for about 5 minutes, until soft.

  6. In a separate bowl, beat together the eggs, cheddar cheese and non-dairy milk.

  7. Take the hash brown cups out of the oven and evenly fill them with broccoli. Pour the beaten egg mixture on top and bake for a final 15 minutes, until the tops are puffy and golden brown.

Recipe Notes

You can enjoy these hash brown cups straight away whilst hot or leave to cool to room temperature then place inside a sealed container. The hash brown cups will then keep in the fridge for up to five days or in the freezer for up to six months.

Healthy Breakfast Egg Cups with Broccoli and Hash Browns | These healthy breakfast egg cups are low FODMAP, gluten-free, vegetarian and so easy to make. They're like individual quiches, perfect for a weekend breakfast or brunch. #Recipe #Healthy #Breakfast #Brunch #HealthyRecipe #HealthyBreakfast #HealthyBrunch #GF #GlutenFree #Vegetarian #VegetarianRecipe #VegetarianBreakfast #GlutenFreeBreakfast #LowFODMAPBreakfast #GlutenFreeBreakfast #BreakfastEggCups #LowFODMAP #LowFODMAPRecipe

Comments

  1. Looks amazing.
    If done ahead of time, how to heat it back ?
    Or is it that only the hash brown cups are done ahead of time ?

    • You can totally make these ahead of time and heat them back up, Carla. If you don’t mind them being soft, you can warm them back up in the microwave. But if you want them to be crispy, you’ll be better off re-heating them in the oven.

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