Kid-friendly Egg-celent Omelette Cups Recipe - Sticky Fingers Cooking
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Recipe: Egg-celent Omelette Cups

Recipe: Egg-celent Omelette Cups

Egg-celent Omelette Cups

by Dylan Sabuco
Photo by Dylan Sabuco
prep time
5 minutes
cook time
15 minutes
4-6 servings

Fun Food Story

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Egg-celent Omelette Cups

These individual omelette cups are perfect for those who love a protein-packed breakfast but are short on time. Each cup is a fluffy, savory bite of perfectly seasoned eggs that are equally delightful as breakfast or a quick, nutritious, on-the-go snack!

Happy & Healthy Cooking,

Chef Erin, Food-Geek-in-Chief

Fun-Da-Mentals Kitchen Skills

  • crack :

    to break open or apart a food to get what's inside, like an egg or a coconut.

  • measure :

    to calculate the specific amount of an ingredient required using a measuring tool (like measuring cups or spoons).

  • whisk :

    to beat or stir ingredients vigorously with a fork or whisk to mix, blend, or incorporate air.

Equipment Checklist

  • Oven
  • Muffin pan
  • Large mixing bowl
  • Liquid measuring cup
  • Measuring spoons
  • Whisk
  • Table knife or small spatula


Egg-celent Omelette Cups

  • 6 eggs **(for EGG ALLERGY follow Egg-Free Tofu Scramble recipe)**
  • 1/2 C water
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 2 T vegetable oil **
  • cooking spray or oil to grease pan

Food Allergen Substitutions

Egg-celent Omelette Cups

  • Egg: Follow Egg-Free Tofu Scramble recipe.
  • Soy: Substitute canola oil or other nut-free oil for vegetable oil.


Egg-celent Omelette Cups

crack + measure

Start by cracking 6 eggs into a large mixing bowl. Then, measure 1/2 cup water, 1 teaspoon salt, 1/2 teaspoon black pepper, and 2 tablespoons vegetable oil and add those to the bowl.


Now, whisk until all the eggs are smoothly combined. It should be hard to tell the difference between the egg whites and egg yolks.

preheat + bake

Preheat your oven to 350 F. Meanwhile, grease a muffin pan with a tiny amount of vegetable oil or cooking spray. Pour the egg mixture into the wells of the muffin pan until they are each 2/3 full. Place the muffin pan in the oven and bake for 12 to 15 minutes or until there are no runny eggs left in the pan.

remove + serve

Remove the Egg-celent Omelette Cups from the muffin pan using a table knife or small spatula and serve alongside your favorite breakfast staples, like Vegan Corny "Beef" Hash!

Surprise Ingredient: Eggs!

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Photo by Circlephoto/

Hi! I'm an Egg!

"Specifically, I'm a chicken egg! Of course, there are eggs from all sorts of other creatures, but humans primarily eat the eggs of fowls, mostly chickens. Although, they will eat the eggs of ducks, geese, and even ostriches (the same as 24 chicken eggs!). Some people also eat reptile eggs and fish eggs (think caviar!)."


  • Some animals reproduce by laying eggs (or reproductive cells). These animals include fish, reptiles, insects, a few mammals, like the platypus, and birds, including ducks and chickens. 
  • What came first? The chicken or the egg? Were chickens first domesticated for their meat, or were they raised to gather their eggs for food? When early man first began raising chickens sometime before 7500 BCE, it may have been for their eggs. 
  • Eggs used to be carried in baskets. The first egg carton was invented in 1911 by Joseph Coyle, a newspaper editor from British Columbia, Canada, to solve a dispute involving broken eggs delivered in a basket. His design was improved upon in 1921 by Morris Koppelman, and then in 1931, Francis H Sherman of Massachusetts developed a carton from pressed paper pulp similar to what we use today. Egg cartons can hold 12, 18, or 30 eggs.
  • The white Leghorn chicken is commonly used for laying white eggs, and the Rhode Island Red and New Hampshire Red breeds, both reddish brown, are the primary sources of brown eggs.
  • The brown-colored egg tends to be more expensive than its white counterpart, usually because the hens laying brown eggs are larger and eat more feed, increasing costs to the farm. Other than color, there is no difference between a white and brown egg.


  • Chicken eggs contain a yellow yolk, semi-transparent white, and an outer protective shell. A membrane (film layer) lines the eggshell; however, it is usually not visible unless you peel a boiled egg.  
  • The egg yolk provides the most nutrients for a developing embryo because it has more protein than the white. The yolk also contains all the fat and more vitamins, especially fat-soluble vitamins.
  • The egg white or albumen is about 90 percent water and contains no fat or cholesterol. It protects the yolk and is also a source of protein and a few vitamins for an embryo.
  • Chicken eggshell membranes can be used as a dietary supplement. The membranes are made up mostly of fibrous collagen type 1 fibers. 
  • According to the USDA, the eggshell comprises about 94 percent calcium carbonate and some additional elements, including protein. The calcium carbonate from eggshells is used as a dietary calcium supplement for people who do not get enough calcium from their food. 
  • There are 7 to 17,000 tiny pores on the shell surface, with a greater number at the large end. As the egg ages, these minute holes permit moisture and carbon dioxide to move out and air to move in to form the air cell. The egg can also absorb refrigerator odors through the pores, so always refrigerate eggs in their cartons.

How to Buy & Eat

  • You can buy eggs from farm stands and at grocery stores. Always open the lid of a carton and check the eggs you want to purchase to avoid buying eggs with cracked or broken eggshells that would have to be thrown away. Any bacteria present on the eggshell could enter through a crack and contaminate the egg inside.
  • Aside from their color, brown and white eggs are the same in every way, including taste and nutrition, so choose eggs based on price and quality, not on color. 
  • The three grades of eggs that determine the quality of the egg and condition of the shell are: Grade AA, A, and B. According to the USDA, Grade AA eggs have thick and firm whites and yolks that are high, round, and practically free from defects, with clean, unbroken shells. Grade AA and A eggs are preferred when frying or poaching. You would seldom find Grade B eggs in stores because they are mostly used to make liquid, frozen, and dried egg products. 
  • Various types of eggs are available at the grocery store, and some are more expensive than others. These include eggs from hens raised outside a cage but not necessarily outdoors (cage-free) or allowed to roam free outdoors in a pasture (pasture-raised). 
  • Eggs contain some omega-3 fatty acids, but eggs labeled as high in omega-3 fatty acids have more due to flaxseed or fish oil being added to the hens' diets. Other eggs are labeled "organic" if the hens are not raised in a cage, can access the outdoors, are fed organic feed, and are not given hormones or antibiotics. "Vegetarian" eggs are from hens that do not eat feed containing animal by-products. 
  • Store eggs in the refrigerator to keep them fresher, as they will age faster at room temperature.
  • Eggs are available year-round to provide delicious meals on their own and as an essential ingredient for the many baked goods and sauces that would never be the same without them.
  • Eggs are enormously versatile. The chef's hat, called a "toque" (pronounced "tōk"), is said to have a pleat for each of the many ways you can cook eggs.
  • You can tell whether an egg is raw or hard-boiled by spinning it. Because the liquids have set into a solid, a hard-boiled egg will easily spin. On the other hand, the moving fluids in a raw egg will cause it to wobble.
  • Whole eggs are eaten soft or hard-boiled, fried, or poached, or they are added to cake and other batters. Egg yolks are used in pasta, sauces, fruit curds, crème brûlée, and ice cream. Egg whites are part of meringues, angel food cakes, French macarons, and coconut macaroons. You can also use whipped egg whites to leaven (raise) a cake.  


  • A large, boiled egg is a good source of low-cost, high-quality protein, providing 12.6 grams with only 78 calories. 
  • Eggs are rich in vitamin B12 and riboflavin (B2) and supply varying amounts of many other nutrients, including a wide variety of other vitamins and minerals. In addition, the yolk contains a higher percentage of an egg's vitamins than the white, including all of the vitamins A, D, E, and K. 
  • Egg yolks are one of the few foods that naturally contain vitamin D. They also have choline. This essential nutrient benefits your brain, nervous system, liver function, and cardiovascular system.
  • Some people have an allergy or food intolerance to eggs, especially egg whites. It is one of the most common allergies in babies but is often outgrown during childhood.

History of the Omelette!

Photo by Brent Hofacker/
  • "Omelette" is a French word, but the dish, made from eggs, is thought to have originated in Ancient Persia. The omelette resembles the "kuku," an Iranian egg dish. "Kuku sabzi" is an herb omelette.
  • The French omelette came about in the 16th century, and earlier in the 14th century, a French medieval guidebook mentions an "alumelle" and "alumete" in its culinary advice section. The famous French author Alexander Dumas mentions omelettes in his 1873 "Grand Dictionnaire de Cuisine."
  • Omelettes generally consist of eggs beaten with cream, milk, or water and fried in butter or oil. The eggs are folded over various fillings, such as cheese, cooked meat, mushrooms, onions, and sautéed vegetables. 
  • "Egg foo young" is a Chinese omelette that includes bamboo shoots, bean sprouts, cabbage, mushrooms, scallions, water chestnuts, and sometimes meat. 
  • In Indonesia, "kerak telor," from Betawi cuisine, is a mixture of eggs, glutinous rice, and spice, topped with "serundeng" (fried grated coconut), fried shallots, and "ebi" (dried salted shrimp).
  • Japan has a version of the omelette, called "tamagoyaki." It includes eggs, sugar, salt, and sometimes soy sauce and "mirin," a rice wine. It is made by rolling together multiple layers of fried egg and is cooked in a rectangular omelet pan. 
  • In the Philippines, an omelette is called a "torta." Their variations of the dish start with the word "tortang," followed by the main ingredient, like "tortang talong" (eggplant omelette). 
  • An omelette (also spelled "omelet") can be a quick, delicious, and nutritious breakfast, lunch, or dinner served with potatoes or a salad!

Let's Learn About Iran and the Persian Empire!

Photo by Whatafoto/ (Ancient ruins of Persepolis)
  • The Islamic Republic of Iran is a country in the Middle East. It has also been known as Persia. The Caspian Sea and Turkmenistan border Iran on the north; Azerbaijan and Armenia on the northeast; Iraq and Turkey on its western border; the Gulf of Oman and the Persian Gulf are to the south; and Afghanistan and Pakistan border Iran to the east.
  • Iran is the second largest country in the Middle East. Its total area is 636,372 square miles. That is about the size of Alaska and Washington State combined. The population is over 87.5 million. Tehran is the capital and largest city.
  • Iran's government is a unitary authoritarian theocratic presidential Islamic republic. It has a Supreme Leader, who has ultimate authority, a president, a vice president, and a chief justice, and the legislative body is the Islamic Consultative Assembly. Shia Islam is the official religion. The currency is the Iranian rial. 
  • Iranians primarily speak Persian, also known as Farsi, the official language used in education and government. The other recognized language of religion is Arabic. The three most widely spoken languages are Persian, Azerbaijani or Azeri, and Kurdish. 
  • Most of Iran is on the Iranian Plateau. The exceptions are the Caspian Sea coastline and the province of Khuzestan. Although it is called a plateau, its terrain is not flat. It contains several mountain ranges, and its highest peak is 24,580 feet. Mount Damavand, a dormant stratovolcano and Iran's tallest mountain is 18,402 feet high.
  • The northern part of the country, near the Caspian Sea, has lush lowlands and mountain forests. The eastern part is desert with a few salt lakes, including Iran's largest desert, Dasht-e Kavir, also known as the Great Salt Desert. 
  • Iran's climate varies from arid to semi-arid to subtropical to alpine. Summer temps can reach over 100 degrees F. In winter, temperatures are severely cold in the Zagros mountains in the western part of the country, and snowfall can be heavy. 
  • Wildlife native to Iran includes the critically endangered Asiatic cheetah (or Persian cheetah), the Persian leopard (the largest leopard subspecies), and the Asian black bear. 
  • Ancient Persia was an area in southwestern Asia that included the region of modern Iran. It was one of the oldest civilizations.
  • The Persian or Achaemenid Empire lasted around 200 years and was considered the most powerful civilization in history. It was founded by Cyrus the Great around 550 BCE after the Persians revolted against the Median Empire. It comprised modern-day Iran, Egypt, Turkey, and parts of Afghanistan and Pakistan. 
  • For its time, the Persian Empire created a well-organized government with road systems, a postal system, official languages, civil services, and a professional army.
  • The five capital cities of the Persian Empire were Persepolis, Susa, Babylon, Pasargadae, and Ecbatana.
  • Archaeological sites in Persepolis and Pasargadae can be visited today, displaying the art and architectural ruins of the empire. 
  • The various languages spoken were Aramaic, Elamite, Greek, and Old Persian.
  • Alexander the Great, a king of ancient Greek Macedon or Macedonia, conquered the Persian Empire around 330 BCE.
  • A goblet from the third millennium BCE discovered at an archaeological site is said to be the first attempt at animation. Its design displays sequential images of a goat jumping up in different stages to eat tree leaves. The bas-reliefs at Persepolis from 500 BCE are a popular tourist attraction.
  • Though Persia continued to expand and conquer neighboring countries, it tolerated the customs and religions of those countries. It allowed them to live as they always had, as long as they paid their taxes and obeyed their new rulers. Because of this cultural tolerance, the people of these countries generally accepted their Persian conquerors.
  • Creativity flourished as Persian civilization reached its peak. Palaces were filled with elaborate and beautiful mosaics, rugs, and artwork by artisans (craftspeople). 
  • Persians built the first windmills and utilized wind energy long before the rest of the world discovered it!
  • Herodotus, a historian who lived in a Greek city in the Persian Empire, wrote about the great birthday feasts celebrated by Persians that included several desserts. 
  • Persian culinary regions are deeply interconnected. Although Persian people speak many different languages and follow various religions, they share a common history that dates back to the time of Persian Empire rulers Cyrus and Darius. Persian culinary traditions have influenced cuisine worldwide, including the food of India, Morocco, and Northern Europe. 
  • Three types of food are almost always served in a traditional Persian meal: grilled meat, rice, and stew.
  • Rice is often seasoned with saffron or is "jeweled," which means many foods are added so that the rice looks like it is stuffed with diamonds and colorful jewels.
  • "Khoresh," or Persian stew, is often made with dried lemons, fenugreek, and herbs like parsley and mint. Soups and stews are typically served as the main course and are accompanied by cheese, bread, and a heaping plate of fresh herbs.
  • Shirazi salad, consisting of cucumber, tomato, onion, and mint, dressed with lemon or lime juice or verjuice (a sour juice), is often served with meat or rice dishes or stews.

What's It Like to Be a Kid in Iran?

  • Family life is extremely important in Iran, and families spend much time together. Children feel supported by their families. Religion and traditions are highly valued.
  • Most Iranian kids live with their father, mother, and siblings. They are expected to respect their elders and to be good students. 
  • Generally, boys and girls go to separate schools, and there are strict dress code policies.
  • Kids may play football (soccer), volleyball, basketball, handball or participate in wrestling or athletics (track and field). They like to play "Tileh bazi" or marbles.
  • Families enjoy picnicking and playing at parks, especially in spring and summer. There are palaces, ancient ruins, and other historical places to visit in Iran. To see fish, sharks, snakes, and amphibians, families can go to the Isfahan Aquarium in Isfahan province.    
  • In Tehran province, kids may enjoy going to the Eram Amusement Park, a theme park with a zoological garden and a 20-acre lake, where you can water ski, canoe, or kayak. Tehran Jurassic and Spider Park is an amusement park with life-sized, moving models of dinosaurs and giant models of insects. Education and fun are combined at the Human Park, a museum that teaches families about the human body. Kids can even stand inside a huge model of a human mouth!
  • Kids in Iran may eat "koufteh ghelgheli" or "tiny meatballs," served with rice. They can be made of ground beef, lamb, or turkey and cooked with sliced onions, carrots, and potatoes. 
  • For sweet snacks, they may have "koloocheh" or Persian New Year Bread (a stamped cookie or bread), "nan-e berenji" (rice cookies with poppy seeds), or "gaz" (a nougat candy made from sugar, pistachio or almond kernels, rose water, and egg whites).

That's Berry Funny

What did the chicken say when it laid a square egg? 


The Yolk's On You

What do you call a hen who can count her own eggs?

A mathmachicken! 

THYME for a Laugh

What did the egg say to the other egg?

"Let's get cracking!"

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