Wake Up Happy with these Healthy Hash Brown Egg Cups

Looking for a quick and easy healthy breakfast recipe that works equally well for a leisurely weekend brunch and a speedy on-the-go weekday breakfast? Then these healthy hash brown cups are for you. They’ve got a light and fluffy quiche-like centre, crispy hash brown base, nutritionally-packed broccoli filling and melted cheddar cheese topping. Yum, right?

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A healthy hash brown egg cup on a white plate

If you’re looking at these healthy hash brown egg cups thinking they look like way too much work for a morning, let me put your mind at ease. You only need six ingredients to make them and they come together in an hour – 30 mins of which is oven baking time when you can be off getting ready.

I always whip up a batch of these on the weekend and then have them for breakfast throughout the week. You can warm them up in the microwave in just a few seconds – although they do go a bit soggy. If you plan ahead, you can pop them in a preheated oven and enjoy them in all their crispy, crunchy golden brown glory. They should heat through in about 10 minutes.

Ingredients needed for Healthy hash brown egg cups

If you’re following any kind of restrictive diet, know that these healthy hash brown egg cups are entirely gluten-free and low FODMAP. This makes them perfect for anyone on a gluten-free or IBS-friendly diet.

If you gasped in horror at the mere thought of eating broccoli on a low FODMAP diet, relax. As long as you stick to the 1/2 cup measure like it says in the recipe and you thoroughly steam the broccoli before you use it, you’ll be fine. Trust me.

Unbaked hash browns in a black muffin tin

Each of these healthy hash brown egg cups is just 100 calories (!!!) The nutritional value does change according to the ingredients you use. I.e. if you use a larger potato or large eggs, your healthy breakfast egg cups will be slightly higher in calories. But I did the maths and at the max, they shouldn’t be more than 120 calories each.

Unless you double the ingredients and use a 10″ cake tin instead of a muffin tin with individual holes. In which case each hash brown egg cup would work out at 1,200 calories. How cool would that be to present on a table for brunch and slice into it like a cake? That is so happening at my house next weekend.

Baked hash browns in a black muffin tin

A healthy breakfast is meant to be 300-400 calories. So you can totally have 3 of these healthy hash brown egg cups for breakfast and feel good about yourself. Then you’ve still got a few calories leftover for a yoghurt or some whole wheat toast. Or maybe a mimosa if it’s the weekend. That’s breakfast sorted!

Before we move onto the recipe, let’s take a look at some common questions you guys have about these healthy breakfast egg cups.

Partially made Healthy hash brown egg cups in a black muffin tin

Will eggs stick to cupcake liners?

In my experience, yes – eggs will stick to cupcake liners. Which is why I don’t use them in this healthy hash brown egg cup recipe. But eggs will also stick to non-greased muffin tins. So make sure you grease each hole of the tin with butter, oil or cooking spray before you push the grated potato in.

What is the best thing to eat for breakfast on a low carb diet?

These healthy hash brown egg cups are gluten-free. But are they low carb? Not really, because of the hash brown base. But you can make these breakfast egg cups low carb by substituting another ingredient. How about instead of potato, grating up some:

  • Cauliflower
  • Carrots
  • Celeriac
  • Cabbage?

(Why do they all begin with ‘C’?!)

I think any of these would make a great low carb alternative to ordinary white potato.

Unbaked Healthy hash brown egg cups in a black muffin tin

Other healthy breakfast egg cup recipes you’ll love:

Recommended items for these healthy hash brown egg cups:

Muffin PanNon-Dairy MilkDish TowelsCute Plates

Healthy hash brown egg cups in a black muffin tin

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Print Recipe
5 from 5 votes

Healthy Hash Brown Egg Cups

A light and fluffy quiche-like center with a crispy hash brown base and ooey-gooey melted cheddar on top - these healthy hash brown egg cups are amazing! Quick, easy, low FODMAP and gluten-free.
Prep Time25 mins
Cook Time30 mins
Total Time55 mins
Course: Breakfast
Cuisine: American
Keyword: healthy hash brown egg cups
Servings: 6 breakfast egg cups
Calories: 100kcal

Ingredients

  • 1 medium potato
  • 2 teaspoons olive oil
  • 1/2 cup chopped broccoli
  • 4 medium eggs
  • 1/4 cup grated cheddar cheese
  • 1/4 cup skimmed milk you can substitute non-dairy milk

Instructions

  • Preheat the oven to 400F/200C and grease 6 moulds of a muffin tin with butter, oil or non-stick spray. 
  • 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 remove the starch. 
  • Drain the grated potato then tip into a clean tea towel. Scrunch the tea towel up into a ball over the sink, so 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.
  • 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.
  • 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.
  • In a separate bowl, beat together the eggs, cheddar cheese and milk.
  • 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.

Notes

You can enjoy these healthy hash brown egg cups straight away while 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.

Comments

  1. Carla nader says

    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 ?

    • Nicola says

      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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