Nutrition · Parenting · Pregnancy

Eggs: Simple tortilla cup recipe

 Pastel colored kitchen equipment with eggs in a bowl and one on brown wooden spoon

Got Eggs? Ever wonder about the difference between brown and white eggs?

Their nutrition is actually the same! The difference is that brown eggs come from hens with brown feathers and white eggs come from hens with white feathers!

Eggs can be part of a balanced diet. They’re an excellent source of protein, vitamins and minerals. You need extra protein in the second half of your pregnancy to support the growth and development of the baby. If you’re having more than one baby, even more protein is needed.

Have some extra eggs sitting in the fridge? Here’s an egg recipe you can eat for breakfast or for a snack! I like to add in chopped spinach and sweet peppers to add some colour (and nutrients!) to the dish.

Egg Tortilla Cups


  • 12  eggs   12
  • ¼ cup  milk (<2% M.F.)   60 mL
  • ½ tsp  ground black pepper   2 mL
  • 6 small whole grain flour tortillas, cut in half     6
  • 3 cups  variety of vegetables*, chopped   750 mL
  • 1 cup  grated light cheddar cheese with <20% M.F.    250 mL
  • 1 tbsp  vegetable oil  15 mL

*Try this recipe with a variety of vegetables or herbs, such as peppers, mushrooms, spinach, tomatoes, or parsley.


Egg omelette in muffin tray

  1. Preheat oven to 375°
  2. Whisk together eggs, milk and ground pepper until smooth.
  3. Dampen a clean paper towel with vegetable oil and wipe the inside of each muffin tin to help prevent the tortillas from sticking to the pan.
  4. Place a half-tortilla into each muffin tin cup to form a ‘cup’.
  5. Place ¼ cup of chopped vegetables into each cup.
  6. Pour some egg mixture into each cup. Fill only ¾ full.
  7. Top each egg mixture with grated cheese.
  8. Bake for 25 minutes or until the centre of each cup is firm. Cool for several minutes before serving.

Makes 12 servings

Don’t have tortillas? You can make the same recipe without them! Just skip steps 3 & 4 but remember to still grease your muffin tin cups.

Need something quicker? Use the microwave! Grease a microwaveable cup/bowl with a little oil; mix in an egg with chopped vegetables and a tiny pinch of salt; cover loosely and microwave for 40 seconds or until fully cooked.

You can eChat or call (416) 338-7600 to speak to our health professional if you have any questions or would like more information about family nutrition.

Nutrition Information:
Per serving: 160 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 170 mg cholesterol, 250 mg sodium, 9 g carbohydrate, 1 g fibre, 1 g sugar, 10 g protein, 15% DV vitamin A, 30% DV vitamin C, 15% DV calcium, 6% DV iron.

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