Veggie-Packed Egg Cups with Mushrooms and Broccoli

Veggie-Packed Egg Cups with Mushrooms and Broccoli

These protein-packed egg cups are a perfect breakfast solution for anyone looking to start their day with a wholesome, nutrient-rich meal. Combining earthy mushrooms with tender broccoli, these egg cups are a great way to sneak in more vegetables while enjoying the high-quality protein from eggs. Whether you’re meal prepping for a busy week, feeding a family, or simply seeking a healthy breakfast option, these egg cups are versatile, easy to make, and bursting with flavor. Below is a detailed recipe for creating these healthy egg muffins.

Table of Contents

Ingredients (for 6 servings or 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 the muffin tin

Preparation:

Step 1: Preheat the Oven (10 minutes)

Preheat your oven to 375°F (190°C). While the oven is heating, grease a 12-cup muffin tin with cooking spray or olive oil to ensure the egg cups won’t stick during baking. Greasing the muffin tin thoroughly is key for easy removal later.

Step 2: Prepare the Vegetables (5 minutes)

Start by preparing the vegetables that will add flavor, texture, and nutrients to your egg cups:

Broccoli: Chop the broccoli into small, uniform pieces. Steaming the broccoli for about 2 minutes will help soften it slightly, making it a better fit for the egg mixture. After steaming, quickly transfer the broccoli to an ice bath to stop the cooking process, ensuring it retains its vibrant green color. Once cooled, pat it dry with paper towels to prevent excess moisture from making the egg cups soggy.
Mushrooms: If your mushrooms aren’t pre-sautéed, heat a pan over medium heat and sauté the mushrooms until they become golden and tender. This should only take about 5-7 minutes. After sautéing, allow the mushrooms to cool slightly and chop them into small pieces.

Step 3: Mix the Egg Base (3 minutes)

In a large mixing bowl, crack open 6 large eggs. Add garlic powder, sea salt, and black pepper. Whisk the eggs gently until they are well combined and slightly frothy. Be sure not to overbeat the eggs, as this will help maintain a fluffier texture in the finished egg cups.

Step 4: Combine the Ingredients (2 minutes)

Once the eggs are mixed, it’s time to fold in the vegetables:

Add the steamed and well-drained broccoli to the egg mixture.
Add the sautéed mushrooms, making sure to distribute them evenly throughout.
Stir in grated Parmesan cheese (or nutritional yeast for a dairy-free version). This adds a savory depth of flavor and helps bind the ingredients together.

Gently stir everything together, making sure that the veggies are evenly distributed in the egg mixture.

Step 5: Bake the Egg Cups (17-19 minutes)

Now that everything is prepped, it’s time to bake the egg cups:

Pour the egg mixture evenly into the prepared muffin cups. Fill each muffin cup about ¾ full to allow the eggs to rise during baking without overflowing.
Place the muffin tin into the preheated oven and bake for 17-19 minutes, or until the egg cups are set in the center and lightly golden on top. You can check for doneness by inserting a toothpick into the center of an egg cup. If it comes out clean, the cups are done.

Step 6: Cool and Serve (5 minutes)

Once baked, remove the muffin tin from the oven and allow the egg cups to cool for about 5 minutes before removing them from the tin. This resting time will help them firm up and prevent them from falling apart when you take them out.

Garnish with fresh herbs like thyme or parsley for added flavor and color before serving.

Nutritional Information (Per Muffin)

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

Tips and Tricks for Perfect Egg Cups:

Vegetable Preparation:

Cut the broccoli into small pieces for even distribution throughout the egg cups.
Don’t skip the ice bath for the broccoli—this keeps the broccoli bright green and prevents overcooking.
Pat dry any vegetables to ensure there is no excess moisture, which can make the egg cups soggy.

Achieving Perfect Texture:

Avoid overbeating the eggs to ensure a fluffy texture. You want the eggs to be mixed but not overly frothy.
Use room temperature eggs for more even cooking.
Fill muffin cups only ¾ full to give the eggs space to expand and bake evenly.

Flavor Enhancements:

Toast the garlic powder in a dry pan before adding to the egg mixture for a deeper, roasted flavor.
Try using fresh garlic (1 clove, minced) instead of garlic powder for a fresher, stronger taste.
Experiment with fresh herbs like basil, thyme, or oregano for added flavor complexity.

Variations and Substitutions:

Cheese Options: Swap Parmesan for Swiss cheese for a nuttier flavor or cheddar for a sharper, bolder taste. You can also try dairy-free cheese alternatives if you want to keep it vegan. Nutritional yeast is a great option for a savory, cheesy flavor without the dairy.
Vegetable Alternatives: Try using cauliflower instead of broccoli for a milder taste. You could also add bell peppers, spinach, or caramelized onions for added sweetness and complexity.
Seasoning Variations: Experiment with different seasonings like Italian herbs, Cajun seasoning, or everything bagel seasoning to suit your flavor preferences.

Storage and Meal Prep:

Refrigerator Storage: Once cooled, store the egg cups in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 20-30 seconds.
Freezer Storage: These egg cups freeze well. To freeze, wrap each one individually in plastic wrap, then place them in a freezer-safe container. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
Meal Prep Suggestions: Prepare the vegetables the night before to save time in the morning. Make a double batch to have ready for the week. These egg cups pair perfectly with whole grain toast, fresh fruit, or a side of avocado for healthy fats.

Conclusion:

These veggie-packed egg cups are an excellent way to start your day with a nutritious and protein-rich breakfast. They are easy to make, customizable, and perfect for meal prepping. With a mix of tender broccoli, savory mushrooms, and cheesy goodness, these egg cups will keep you energized and satisfied throughout the morning. Whether you’re looking for a quick breakfast or a healthy snack, these egg cups are a versatile, delicious choice that the whole family will love.