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
- 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
- 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
- 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
- Combine Ingredients (2 minutes)
- Fold in steamed broccoli
- Add sautéed mushrooms
- Mix in grated Parmesan or nutritional yeast
- Stir gently to distribute ingredients evenly
- 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
- 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
- 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
- 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
- Cheese Options
- Swiss cheese for a nutty flavor
- Sharp cheddar for bold taste
- Dairy-free cheese alternatives
- Double the nutritional yeast for extra umami
- Vegetable Alternatives
- Cauliflower instead of broccoli
- Different mushroom varieties (shiitake, portobello)
- Added bell peppers or spinach
- Caramelized onions for sweetness
- 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
- 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
- Freezer Storage
- Cool completely
- Wrap individually in plastic wrap
- Store in freezer-safe container
- Freeze for up to 2 months
- Thaw overnight in refrigerator
- 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.