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Home > Recipes > Taco egg muffin cup

Taco egg muffin cup

(2)
Preparation time: 10 minutes
Cooking time: 25 minutes
Makes: 12
 
Vegetarian
,
Gluten free
,
Nut free
  • 0.25 serves of vegetables per 
  • muffin cup
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Ingredients

12 eggs
1 tbsp our taco seasoning mix
½ 400g can kidney beans, drained & rinsed
1 tomato, diced
½ cup capsicum, diced
2 spring onions, finely sliced
1 cup reduced-fat cheddar cheese, grated

 

Savvy swaps

You can swap:

Homemade taco mix
Commercial reduced-salt taco or fajita seasoning mix
Taco seasoning
2 tsp ground cumin

Tips

  • Kidney beans provide plant-based protein and fibre. Choose no–added–salt varieties to reduce sodium intake.
  • Eggs provides iron. Iron supports your immune system. 
  • Tomatoes and capsicum provide Vitamin C. Vitamin C helps you absorb iron from the eggs. 

  • Use leftover kidney beans in our Mexican meatballs. 
  • The taco seasoning can be stored in an airtight jar for up to six months. 
  • Enjoy the leftover capsicum cut up as a snack with dip or served with the muffins. 

  • Eggs provide a low cost, easy to prepare source of protein. 
  • Spices last a long time in the pantry. As you only need a small amount in recipes, they are an inexpensive way to add flavour. 

Method

Step 1
Preheat oven to 180°C. Line a muffin tray with muffin cases.

Step 2
Whisk the eggs and taco seasoning together in a large bowl. Stir in the beans, tomatoes, capsicum, onion, and cheese.

Step 3
Spoon into the prepared muffin cases. Bake for 20-25 minutes.

Step 4
Remove from the oven and let cool 1-2 minutes. Remove and cool on a wire rack.

 

Tips

  • Kidney beans provide plant-based protein and fibre. Choose no–added–salt varieties to reduce sodium intake.
  • Eggs provides iron. Iron supports your immune system. 
  • Tomatoes and capsicum provide Vitamin C. Vitamin C helps you absorb iron from the eggs. 

  • Use leftover kidney beans in our Mexican meatballs. 
  • The taco seasoning can be stored in an airtight jar for up to six months. 
  • Enjoy the leftover capsicum cut up as a snack with dip or served with the muffins. 

  • Eggs provide a low cost, easy to prepare source of protein. 
  • Spices last a long time in the pantry. As you only need a small amount in recipes, they are an inexpensive way to add flavour. 

Rating

4
(2)

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