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Breakfast Cups

2013 Kids Recipe Challenge winning recipe: 1st Place!

Jake, from King City, loves this breakfast during busy mornings. He suggests making them the night before so that you have a chance to catch a few extra minutes of sleep! 



Preparation time: 20 minutes

Cook time: 15 minutes 

Makes: 12

Whether you are taking it on the go or decide to make this for a kid’s sleepover party, these are sure to be a big hit! Make them ahead so all you have to do is pop them into the microwave to enjoy warm and be off to school.  



4 sheets of phyllo pastry

2 slices ham or turkey (about 3 oz/90 g), diced

1 red or green bell pepper, diced

1/3 cup (75 mL) shredded carrot

6 eggs

2 tbsp (30 mL) milk

1/3 cup (75 mL) shredded cheddar cheese                        



1. Place 1 sheet of phyllo pastry on work surface and spray with cooking spray. Top with another sheet of phyllo and repeat with cooking spray and remaining phyllo sheets. Cut into 12 squares and place each square into sprayed muffin tin.

2. Sprinkle ham, pepper and carrot into each cup.  

3. In a bowl, whisk together eggs and milk and divide mixture evenly among cups. Sprinkle each with cheese. 

4. Bake in preheated 375°F (190°C) oven for about 15 minutes or golden, and knife inserted in centre comes out clean.

These can be stored in the refrigerator for up to 3 days.



1: Substitute leftover chicken for another flavour option.

2: Use your leftover phyllo to make cups like these for desserts or as a wrap for salmon to bake with and enjoy a slight crunch with dinner.


Per breakfast cup: Calories: 86 kcal, Protein: 6 g, Fat: 4 g, Carbohydrate: 6 g, Fibre: 0 g, Sodium: 172 mg

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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.