Veggie-Packed Egg Cups Recipe
These protein-rich egg cups with broccoli and mushrooms make a delicious and nutritious breakfast or snack. They’re easy to prepare and perfect for meal prep.
These veggie-packed egg cups are the perfect combination of healthy, delicious, and convenient! Packed with colorful vegetables and protein-rich eggs, they make a great breakfast, snack, or even a quick lunch. Plus, they’re customizabl.
add your favorite veggies, cheese, and herbs to suit your taste. These egg cups are baked to perfection, providing a satisfying bite that’s both low-carb and nutrient-dense. Whether you’re meal prepping for the week or just looking for a quick and easy option, these egg cups are sure to be a hit
Ingredients(Makes 12 muffins)
6 large eggs
½ cup finely chopped broccoli florets
¼ cup sautéed mushrooms
2 tablespoons grated Parmesan cheese (or nutritional yeast for vegan)
¼ teaspoon garlic powde
¼ teaspoon sea salt
⅛ teaspoon black pepper
Cooking spray or olive oil for greasing
Instructions:
1. Prep:
Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin. Chop broccoli and slice mushrooms. Steam broccoli for 2 minutes and transfer to an ice bath, then pat dry.
2.Sauté Mushrooms:
If not pre-sautéed, quickly cook mushrooms in a pan until golden.
3. Mix:
Crack eggs into a bowl, whisk with garlic powder, salt, and pepper. Fold in broccoli, sautéed mushrooms, and grated cheese or nutritional yeast.
4. Bake:
Pour mixture evenly into muffin cups. Bake for 17-19 minutes or until set and lightly golden. Let cool for 5 minutes before removing.
Storage:
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Wrap individually and freeze for up to 2 months. Reheat in microwave.
These egg cups are a great way to start your day with veggies and protein. Enjoy them warm or as a quick snack!
Nutrition Information (per serving)
Calories: 150-200
Protein: 12-15g
Fat: 8-10g
Saturated Fat: 2-3g
Carbohydrates: 6-8g
Fiber: 2-3g
Sugar: 2-3g
Sodium: 200-250mg