Veggie-Packed Broccoli & Mushroom Egg Cups

These protein-rich egg cups combine the earthy flavors of mushrooms with tender broccoli florets, creating a nutritious and satisfying breakfast option. Born from the desire to incorporate more vegetables into morning meals, these egg cups have become a favorite among health-conscious food lovers and busy families alike. Perfect for meal prep, they offer a convenient way to start your day with a serving of vegetables and high-quality protein.

Ingredients

For 6 servings (12 muffins)

  • 6 large eggs
  • ½ cup (50g) finely chopped broccoli florets
  • ¼ cup (60g) sautéed mushrooms
  • 2 tablespoons (15g) grated Parmesan cheese (or nutritional yeast for vegan option)
  • ¼ teaspoon (1g) garlic powder
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper
  • Cooking spray or olive oil for greasing

Step-by-Step Instructions

  1. Preparation (10 minutes)
  • Preheat your oven to 375°F (190°C)
  • Grease a 12-cup muffin tin thoroughly
  • Chop broccoli into small, uniform pieces
  • Clean and slice mushrooms if not pre-prepared
  1. Prepare Vegetables (5 minutes)
  • Steam broccoli florets for 2 minutes until slightly tender
  • Immediately transfer to an ice bath to stop cooking
  • Pat dry thoroughly with paper towels
  • If mushrooms aren’t pre-sautéed, quickly sauté them in a pan until golden
  1. Mix the Base (3 minutes)
  • Crack eggs into a large mixing bowl
  • Add garlic powder, salt, and pepper
  • Whisk until well combined and slightly frothy
  1. Combine Ingredients (2 minutes)
  • Fold in steamed broccoli
  • Add sautéed mushrooms
  • Mix in grated Parmesan or nutritional yeast
  • Stir gently to distribute ingredients evenly
  1. Bake (17-19 minutes)
  • Pour mixture evenly into prepared muffin cups
  • Bake until set and lightly golden on top
  • Let cool for 5 minutes before removing from tin

Nutritional Information

Per muffin:

  • Calories: 65
  • Protein: 5g
  • Fat: 4g
  • Carbohydrates: 2g
  • Fiber: 1g
  • Sodium: 150mg

Total Time:

  • Prep Time: 20 minutes
  • Cook Time: 19 minutes
  • Total Time: 39 minutes

Pro Tips and Tricks

  1. Vegetable Preparation
  • Cut broccoli into very small pieces for even distribution
  • Don’t skip the ice bath for broccoli – it maintains color and prevents overcooking
  • Thoroughly dry vegetables to prevent watery egg cups
  1. Perfect Texture
  • Don’t overbeat the eggs to maintain fluffiness
  • Use room temperature eggs for even cooking
  • Fill muffin cups only ¾ full to allow for expansion
  1. Flavor Enhancement
  • Toast garlic powder in a dry pan before adding for deeper flavor
  • Use fresh garlic (1 clove, minced) instead of powder
  • Add fresh herbs like thyme or basil

Variations and Substitutions

  1. Cheese Options
  • Swiss cheese for a nutty flavor
  • Sharp cheddar for bold taste
  • Dairy-free cheese alternatives
  • Double the nutritional yeast for extra umami
  1. Vegetable Alternatives
  • Cauliflower instead of broccoli
  • Different mushroom varieties (shiitake, portobello)
  • Added bell peppers or spinach
  • Caramelized onions for sweetness
  1. Seasoning Variations
  • Italian herb blend
  • Cajun seasoning
  • Everything bagel seasoning
  • Fresh herbs like dill or chives

Frequently Asked Questions

Q: Why did my egg cups deflate after baking?
A: Some deflation is normal. To minimize this, avoid overbeating the eggs and ensure your oven is fully preheated.

Q: Can I use frozen broccoli?
A: Yes, but thaw and drain it thoroughly first. You may need to adjust the cooking time slightly.

Q: How can I make these dairy-free?
A: Replace Parmesan with nutritional yeast or dairy-free cheese. The nutritional yeast adds a similar savory flavor.

Q: Can I use whole eggs and egg whites mixed?
A: Yes, substitute two egg whites for one whole egg to reduce fat content while maintaining protein.

Storage and Make-Ahead Tips

  1. Refrigerator Storage
  • Allow to cool completely
  • Store in an airtight container
  • Keep refrigerated for up to 4 days
  • Reheat in microwave for 20-30 seconds
  1. Freezer Storage
  • Cool completely
  • Wrap individually in plastic wrap
  • Store in freezer-safe container
  • Freeze for up to 2 months
  • Thaw overnight in refrigerator
  1. Meal Prep Suggestions
  • Prepare vegetables the night before
  • Make a double batch for the week
  • Pack with fresh fruit and whole grain toast
  • Include a side of avocado for healthy fats

These veggie-packed egg cups are an excellent choice for anyone looking to increase their vegetable intake while enjoying a protein-rich breakfast. They’re perfect for busy mornings, post-workout fuel, or a healthy afternoon snack. The combination of tender broccoli, savory mushrooms, and protein-rich eggs creates a satisfying meal that will keep you energized throughout the morning.