Swap Ready

Egg Casserole Cups

Since eating protein in the morning helps prevent that mid-morning crash I love when there’s an egg casserole cup in the freezer. Popping it in the microwave is just about as easy as pouring a bowl of cereal. Plus, it provides a serving of vegetables. I’m pretty sure veggies wouldn’t make it into my breakfast any other way!Breakfast time is crazy in my house. It’s hectic and we don’t have much time so there’s only about a 1% chance that I’ll make eggs. It’s not that I mind cooking the eggs. Really, that part isn’t that hard. But cracking the eggs and cleaning up get me every time!


Christine @ onceamonthmeals.com


  • 3 slices whole-wheat bread
  • 1/2 cup red bell pepper, diced
  • 1/2 cup mushrooms
  • 6 large eggs (whole)
  • 6 large egg whites
  • salt and pepper, to taste
  • 1/4 cup low-fat shredded cheddar cheese
  • cooking spray
  • 6 ramekins (or large cup muffin tins)


Preheat oven to 450 degrees. Mix together eggs and egg whites. Stir in red bell peppers, mushrooms, salt and pepper. Spray each ramekin with non-stick cooking spray and place 1/2 slice of bread in the bottom. Pour in egg mixture and bake for 12 minutes, or until eggs are done. After taking eggs out of the oven, sprinkle shredded cheddar cheese on top and let melt.

Freezing Directions:

Once cool, remove egg casserole from ramekins and flash freeze. Place in pint size freezer bags to freeze. To serve, defrost in refrigerator overnight. Microwave at 50% power for 90 seconds.

Nutritional Information:

Servings: 6 • Serving Size: 1 ramekin • Calories: 156 • Fat: 6.2
Protein: 14 • Carbs:  13 • Fiber: 1.7 • Weight Watchers Points Plus: 4

This Post will be linked at:

17 Responses to “Egg Casserole Cups”

  1. DodgeEwe says:

    I can’t wait to try these! I have cooked scrambled eggs in the microwave in a ramekin before too (surprisingly they foam up a little and become fluffy). Do you think these can be frozen and reheated later?

  2. Kathy says:

    Ingenious! I’ve made BBQ cups and Pizza cups with a slice of bread at the bottom, but never would have thought of an Egg cup! I’ll be making these this afternoon with the loaf of bread that’s starting to be toast-worthy only!

    • christine says:

      Ooo, both of your recipes sound delicious! I think food made in ramekins and muffin tins are going to be my new favorite way to cook. It keeps the portions reasonable!

  3. Jennifer says:

    This sounds delicious. We usually only eat egg whites. Do you think this recipe would still work with egg whites only and done in muffin tins ?
    Thanks for the wonderful March menu !! Can not wait to try… need to finish off some food in the freezer first though !!

    • christine says:

      Yes, you can use egg whites only! You’ll have to adjust the cooking time–I didn’t test the recipe with only egg whites or I’d tell you the exact time. Also, it doesn’t freeze quite as well but it’s still doable. Let me know how it works for you!

  4. Kara says:

    Why whole eggs + egg whites? Can I just use the entire egg? Don’t want to waste the yolk…

    • christine says:

      Using egg whites help reduce the fat/calories of the recipe but you can definitely use the entire egg…just adjust the nutritional information accordingly if you are keeping track.

  5. Heather says:

    These are by far my favorite! Awesome mix of protein and veggies, I heat them up every morning for my breakfast! Thanks for this one!

  6. PepperSpray says:

    Keychain Pepper Spray…

    […]Egg Casserole Cups | OAMC from Once A Month Mom[…]…

  7. Jessica says:

    What other veggies do you guys think would go good in these? We can’t have mushrooms. What about carrots maybe? Or some onion?

    • Tricia says:

      Honestly, I think just about any vegetable can be substituted and taste great! Watery vegetables like peppers and onions can get a little watery when frozen but usually are good non-the-same.

  8. Beth says:

    Does the bread become soggy? I have a hard time with soggy bread and was wondering what the texture is like.

  9. […] during the week I never have time to make breakfast, I decided to try cooking these Egg Casserole Cups. For the veggies, I used carrots, red pepper and onion. I didn’t have ramekins though, and […]

  10. Hollie says:

    I’m new to this, and was just wanting to make sure that I’m clear on the egg instructions. I’m supposed to use 6 eggs, plus an additional 6 egg whites? Also, how do you flash freeze?

Leave a Reply

After hitting submit your comment will await moderation.