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Healthy Eggs Cups with Veggies and Sausage

Healthy Eggs Cups with Veggies and Sausage (Paleo, Gluten-free, Keto, Whole30).jpg
Healthy Eggs Cups with Veggies and Sausage (Paleo, Keto, Whole30, Gluten-Free)

The eggs are special for themselves, I call them a "superfood", are one of the most popular food in the world, they fit in almost all our daily meals, both salty and/or desserts, the recipes are endless.

The eggs are packed with amazing health benefits to our bodies, helping weight loss, with a lot of protein, 6 grams each one, omega 3 that lower the levels of bad cholesterol (LDL) and raise the good cholesterol (HDL), they have detoxifying and antioxidants properties, is rich in vitamins: A, B2, B5, B6, B12, E, K, D, and minerals: Zinc, Calcium, Selenium, Phosphorous and Iodine Zeaxanthin and Lutein.

You feel full after you eat them, and they give you energy, eat fewer calories and help you lose weight, are gluten-free and paleo-friendly.

I recommend you, change for organic pastured eggs, they have more omega 3 and vitamins A and E as well,  and they do lower the triglycerides, so, they contribute to having a more healthy heart and eyesight.

The muffins eggs recipe is easy to do, save time in advance, and it´s delicious, it's replacing a lunch, breakfast, snack, or dinner, you can put any meat, veggie, or let it classic. I made it in other variations, but this is one I like more, my family likes it and it´s better that has other kinds of food that make us fatty and not delivering the same good results as the eggs provide us.



Preparation Time: around 15 minutes.                               
Bake Time:30 minutes.
Total Time: 50 minutes
The recipe makes 12 muffins eggs.

  1. 11 or 12 eggs  (depends on the size of them)
  2. 1 cup grated cheese  (mine is mozzarella cheese)
  3. 1 cup raw spinach chopped 
  4. 1/2 cup fresh tomatoes cut
  5. 1 large sausage chopped (mine is chorizo)
  6. 1 1/2 cup onion chopped (one medium or the half of a bigger one).
  7. 1/2 teaspoon salt
  8. 1/4 teaspoon black pepper
  9. 1/4 cup of milk of choice
  10. 2 teaspoonful avocado or coconut oil (one for a skillet and the other for grease your muffins cups)

Healthy Eggs Cups with Veggies and Sausage (Paleo, Gluten-free, Keto, Whole30).jpg


Preheat the oven to 350 °F.

Preparation of Healthy Eggs Cups with Veggies and Sausage (Paleo, Gluten-free, Keto, Whole30).jpg

Break the eggs and whisk them in a bowl with salt, pepper,  milk, and spinach, let the bowl aside.

In a skillet put the oil and cut onion to caramelizes to medium temperature, then add the cut tomatoes. Let them cool.

Put the onion and tomatoes into the bowl with whisked eggs, stir well.

Take a medium ladle or a scoop and put mixed eggs into the 3/4 level of the muffins cups.

Put at the top of each cup the grated cheese.                                   

Cook them for about 30 minutes, if you want more soft, let them between 20 - 23 minutes, let them cool for 5 minutes, you now have a portion of amazing food in your hands. Enjoy it!

Nutrition Facts Healthy Eggs Cups with Veggies and Sausage (Paleo, Gluten-free, Keto, Whole30).jpg

Remember that "Your body is a temple, but only if you treat it as one".  Astrid Alauda.

If you like it, you can share it with your friends, it will be kindly appreciated by me. Thank you!.

If you do it, let me know in the comments below.


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