Freezer Meal Recipes / Breakfast / Egg Casserole Cups

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!
6 Servings Meet The Cook Print
Egg Casserole Cups

Ingredients

  • 6 individual Egg
  • 6 individual Egg Whites
  • ½ cups dice Bell Pepper, Red
  • ½ cups dice Mushrooms
  • ½ teaspoons Salt
  • ½ teaspoons Black Pepper
  • 3 individual slice Sandwich Bread, Whole Wheat
  • ¼ cups Cheddar Cheese, Mild, Fat Free, Shredded

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 1 cup
  • 154 Calories
  • 5g Fat
  • 2g Sat Fat,187mg Cholesterol
  • 437mg Sodium
  • 114mg Potassium
  • 7g Carbs
  • 1g Fiber
  • 4g Sugars
  • 20g Protein
  • 4 WW+ Points
  • 4 SmartPoints

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

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

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Mix together eggs and egg whites.
  2. Stir in red bell peppers, mushrooms, salt and pepper.
  3. Spray each ramekin with non-stick cooking spray and place 1/2 slice of bread in the bottom.
  4. Pour in egg mixture and bake at 450 for 12 minutes, or until eggs are done.
  5. After taking eggs out of the oven, sprinkle shredded cheddar cheese on top and let melt.
  6. Let cool.
  7. Once cool, remove egg casserole from ramekins and flash freeze.
  8. Place in freezer bags, label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Microwave for 90 seconds.

14 Comments

Join the discussion
  1. 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?

    1. I’ve frozen and reheated them slowly (at 50% power). Including bread in the recipe seems to make them work better than other egg recipes.

  2. 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!

    1. 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. 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 !!

    1. 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!

    1. 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.

  4. 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!

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

    1. 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.

  6. 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?

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