RECIPE: Cheesy Rainbow Cups

By: Brightest Editors

February 19, 2018

We know you want to give your kids the best possible start to their day, which includes a healthy breakfast. We also know you’re busy. A big thank you goes to Mia Syn, MS, RD (@nutritionbymia) for creating Cheesy Rainbow Cups for our busy Brightest readers.

According to Mia, “these Cheesy Rainbow Cups are a great breakfast for kids because they are packed with protein for staying power and made with key nutrients that support brain health, including omega-3s from DHA-fortified milk and choline from eggs. Make a batch of these to store in the freezer and pop them in the microwave on rushed mornings for a quick, kid-friendly, brain-healthy breakfast.”

Cheesy Rainbow Cups

Prep Time: 15 minutes

Cook Time: 20 minutes

Total time: 35 minutes

Serves: 6


1 tbsp flaxseed oil

6 large omega-3 eggs

1/4 cup DHA-fortified milk (or soy milk)

1 large red bell pepper (hello vitamin C)

1/4 cup cheddar cheese, shredded

1 cup kale (a good source of lutein, fiber and vitamins A & C)

Pinch of salt and pepper


1. Preheat oven to 375 F.

2. Whisk eggs and milk together in a large bowl.

3. Add shredded cheddar cheese and seasoning to the egg mixture.

4. Dice bell pepper into small pieces and slice kale into thin pieces.

5. Warm a large skillet on medium and sauté pepper and kale in flaxseed oil.

6. Add cooked vegetables to the egg mixture and stir to combine.

7. Grease a muffin tin and fill each cup three-fourths full with the egg and veggie


8. Bake for 20 minutes.

9. Allow to cool before serving.

10. Store in the refrigerator in an airtight container for up to three days.

Follow @BrightestStart on Facebook to stay updated on the latest nutrition news, science and lifestyle tips.

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