Balanced Breakfast in a Cup: Egg Cups with Kale & Winter Squash

Who has time to make breakfast when we have sweaty hair to tame and outfits to pick out in the morning? Here is one of the easiest breakfast meal prep ideas I have ever come up with. 

I made these egg cups or mini frittatas this week for two reasons: my mom told me she wanted a recipe for mini frittatas and I was experimenting giving up dairy. Why did I give up dairy?!? I have always dealt with eczema and this winter I have acquired eczema on my hand that even with the best moisturizing routine has not been able to get rid of. Thankfully, it is not widespread and the rest of my hands are doing fine. I have had estheticians and clients say that removing dairy has helped so I am giving it a try. I had to say bye bye to my organic Greek yogurt and organic cottage cheese for breakfast and find something new. These cups were perfect! I had about 2-3 and a piece of fruit for a perfect breakfast. It is somewhat on the lower calorie side so make sure you have a mid morning snack available as well with more protein. I think you will love this easy recipe. 


Ingredients (makes 12 cups) 

-6 eggs 

-2 Tbsp. almond milk

-1 Tbsp. extra virgin olive oil 

-1 cup winter squash (I used Shokichi squash), chopped  

-2 cups raw Lacinato kale, loosely packed 

-2 Tbsp. diced shallot 

-few leaves of basil, julienned 


-Pre-heat the oven to 375 degrees F and spray a  muffin tin with olive oil spray. 

-In a large bowl, whisky the 6 eggs with 2 Tbsp. of almond milk (can use regular milk or any nut milk of choice). Season with salt and pepper to taste. 

-In a non-stick pan over medium heat, add 1 Tbsp. of olive oil and saute the shallot, and winter squash. Once the squash has cooked down to be a bit tender, add in the kale to fully cook down. Once all are cooked down, set the pan aside to cool. 

-To assemble, add 1 Tbsp. of the saute into the muffin tins and pour in the egg mixture to just about the top. Sprinkle the julienned basil for garnish. 

-Bake for 20 minutes or until the middle is no longer runny. 

-Allow to cool before serving. 

-Pack in an air tight container and microwave for about 30 seconds prior to eating. 

Nutrition Facts: (1 cup): 54 calories, 2 grams carb, 4 grams fat, and 3 grams protein. 

MACROBALANCED TIP: Aim for about 3 cups per meal to get at least 9 grams of protein. Pair with some yogurt and fruit for a complete breakfast or maybe 1 slice of Ezekial toast and PB.