Happy Monday, loves! I come to you on a chilly Monday evening, after a crazy busy weekend! The past few months have been full of great change and excitement, but I realized as I was reflecting on 2018 how little recipe testing I did the past 6-8 months. While I am not big on New Years resolutions, I wanted to make a better effort when it comes to getting new recipes to you guys.

One of my other goals for 2019 was to complete a 30-day Low FODMAP diet. If you want to read more on FODMAPS, please check out this website. Although I haven’t officially started the Low FODMAP protocol, I am trying to get ahead of the game and recipe test several low FODMAP-approved recipes. That is where this recipe comes in (the egg cups in the picture are not Low FODMAP because they contain mushrooms, but I needed to use them up before they went bad!)!

Anyway, if you are completing a low FODMAP diet or not, I think you will greatly enjoy these gluten-free, dairy-free, DELICIOUS egg cups! They’re a hearty, make-ahead meal option!

Ingredients:

1 cup cooked quinoa
2 tablespoons chia seeds
1 zucchini, diced in small cubes
1 cup cherry tomatoes, cut in small pieces
1 cup fresh spinach, chopped
8-9 eggs, organic & cage-free if possible
1 teaspoon salt
1 teaspoon pepper
Avocado oil or olive oil

Preparation: (Makes about 8-10 egg cups)

Preheat your oven to 375F.
Cook quinoa per package instructions, and add 2 tablespoons of chia seeds to quinoa while there is water still in the pot. Stir chia seeds into quinoa thoroughly. Once quinoa has been cooked, allow it to cool fully. I recommend making your own quinoa for this recipe, but if you must purchase pre-made, that is fine. This recipe was made with fresh, home-cooked quinoa (that way you can add your chia seeds which help bind the mixture)!
Spray a non-stick muffin tin with olive oil or avocado oil. Place cooled quinoa/chia mixture into muffin tins, about halfway up. Using moistened fingers, push quinoa/chia mixture to edge of muffin tin, forming a little cup. If you find this to be difficult, re-moisten your fingers between each cup. Patience and damp hands is the key here!
Pre-Bake the quinoa crust in your oven for 15-20 minutes. They will firm up a bit, but this will basically allow the cup shape to form and hold. Allow to cool slightly upon removing from oven.
In a bowl, crack eggs, and whisk. Add chopped veggies and seasoning to the eggs and mix thoroughly. This may look sloppy, but I promise it’ll taste good regardless!
Once quinoa cups have cooled, spoon egg and vegetable mixture into the cups. I recommend ladling veggies on the bottom, rather than pouring the mixture into the cup. Once veggies have been ladled, feel free to top off with more of the egg mixture (some of the egg from the initial ladle will combine with quinoa crust, so you will want to add more egg!).
Bake egg cups for 25-35 minutes at 375F. Check on them periodically to make sure they are not spilling over!
Allow egg cups to cool, before removing from muffin tin. Once cooled, take a butter knife around the rim of the cups, to loosen them from the sides. They should pop out relatively easily.
ENJOY! I served mine with Old Bay seasoning and hot sauce!