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! 

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.  

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Makes: 12


  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.
  3. Put leftovers away within 2 hours or sooner if they are in a warm location
  4. These can be stored in the refrigerator for up to 3 days. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated. 


Red or green bell pepper 1 small
Carrot 1/3 cup (75 mL), about ½ large
Sheets of phyllo pastry


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





2 Tbsp (30 mL)

Cheddar cheese, shredded                   

1/3 cup (75 mL)


  1. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
  2. Gently rinse pepper and scrub carrot with a clean vegetable brush under cool running water. Dice pepper; set aside. Shred carrot; set aside.  
  3. Place 1 sheet of phyllo pastry on a clean 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.
  4. Sprinkle ham, pepper and carrot into each cup.  
  5. In a bowl, whisk together eggs and milk and divide mixture evenly among cups. Sprinkle each with cheese. 
  6. Bake in preheated 375°F (190°C) oven for about 15 minutes until the internal temperature of each cup reaches 74 ºC (165ºF) on a digital food thermometer.  

Nutrition Information per breakfast cup:

Calories: 86 kcal

Protein: 6 g

Fat: 4 g

Carbohydrate: 6 g

Fibre: 0 g

Sodium: 172 mg

Last Update – March 25, 2024

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