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Healthy Living: Omelette cups

CHAMPAIGN, IL – They say breakfast is the most important meal of the day, so you want to make sure its a healthy one. 

Leia Flure, Registered Dietitian with the University of Illinois Extension for Healthy Living joins us to talk about omelette cups. 

To maintain a healthy weight, breakfast really might be the most important meal of the day!

* Starting the day off on the right foot can set the tone for the rest of your meals and snacks. Plus, the right breakfast can help you power through to lunch and be more productive

* To build the best breakfast, make sure to include protein – not just cereal, toast, or a muffin.

* Today we’re making an easy, quick, and tasty protein option for breakfast – omelet cups!

Recipe steps:

1. Eggs already cracked into bowl and partly whisked

2. Add milk, then season with some salt and pepper

3. Finish whisking (talking point: eggs are inexpensive and a great source of protein. They also have B vitamins, iron, and vitamins A, D, E, and K – full of good nutrition)

4. Pour into muffin tins (talking point: we used to worry about the link between eggs and heart disease because of the cholesterol in the yolks. If you already have heart disease or diabetes, double check with your doctor first. For most healthy people, it’s fine to eat 2 or 3 eggs per day! Of course, you can always make these with egg whites.

5. Choose add-ins! Omelets are a great way to sneak in extra veggies. (Display chopped spinach, bell pepper, tomato)

6. Top with 1 tablespoon of cheese – you can mix it up here, too – cheddar, parmesan, pepper jack, whatever you like.

7. Bake in the oven at 350 for about 30 minutes or until they are golden brown and look like these (pull out of oven).

Nutrition Facts (2 omelet cups with spinach)

Calories 185

Total Fat 13 g

Saturated Fat 6 g

Sodium 250 mg

Cholesterol 400 mg

Total Carbohydrate 2 g

Dietary Fiber 1 g

Protein 16 g

Vitamin A (%DV) 49%

Vitamin C (%DV) 7%

Calcium (%DV) 18%

Iron (%DV) 15%

Omelet Cups

Makes 24 cups


2 dozen large eggs

1/3 cup skim or 1% milk

Dash of salt and pepper

Chopped vegetables – try spinach, bell peppers, broccoli, or tomatoes!

1.5 cups shredded cheese (cheddar, pepper jack, mozzarella, parmesan, etc.)


1. Preheat oven to 350 degrees F and prepare 2 muffin tins with nonstick spray.

2. Crack eggs into a large bowl. Add milk, salt, and pepper. Whisk until well-combined.

3. Pour egg mixture into 2 muffin tins, distributing evenly.

4. Add desired amount of chopped vegetables, then top each cup with 1 tablespoon of shredded cheese.

5. Bake for 30-35 minutes, or until omelet cups are slightly browned and pull away from the sides of the muffin tins.

6. Enjoy warm, or let cool. Portion into reusable containers or plastic baggies.


* Omelet cups will keep in the refrigerator for up to 5 days.

* To warm, place on microwave safe plate and heat on high for about 20 seconds.

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