Asparagus and Mushroom Egg Cups
Published 2/22/2020
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These healthy asparagus and mushroom egg cups have 4 grams of protein and they are a great low carb breakfast option! Even better, they are ready in under 30 minutes!
Are you an egg cup fan? We have so many egg cup recipes on FFF, take your pick!
The Perfect High Protein Breakfast
Give yourself an extra boost of extra protein in the morning with one of these asparagus and mushroom egg cups! We love them because they are a great source of protein AND you get a serving of veggies. What a way to start the day?!
We have so many delicious egg cup recipes on Fit Foodie Finds! We love to switch up what egg cups we make every week, but no matter what egg cup we make, they are always protein packed!
These bacon wrapped egg cups or these turkey fajita egg cups are two of our most protein packed cups that everyone loves! However, if you’re looking for a vegetarian egg cup, these asparagus mushroom cups are just for you!
Don’t Ruin Your Egg Cups
First things, first! When you are making any egg cup recipe, it is CRUCIAL that you do something to help prevent your egg cups from sticking to the pan. There are a couple of ways that you can do this.
- Use a non-stick pan!
- Spray your muffin tin with non-stick cooking spray!
- Use muffin wrappers!
We recommend spraying your muffin tin AND spraying your muffin wrappers no matter what route you decide to use. If you don’t do anything to prevent sticking, you will have yourself a mini disaster. I warned yah.
What to Eat with Egg Cups
If you are making egg cups as your main breakfast for the week, we usually eat 2-3 egg cups for a serving. It all depends on what you are used to eating in the morning or if you are going to have a super active day.
If you are looking for something to serve with your egg cups, here are some of our favorite things to eat with egg cups!
- Serve egg cups on toast!
- Egg cups are delicious on a bed of massaged kale!
- We love serving egg cups with fresh fruit! A little sweet and a little savory!
Egg Cups 101
Can I use raw asparagus in this recipe?
Yes, you can use raw asparagus in this recipe! We like to sauté our asparagus first to both soften the asparagus and to add a little extra flavor to the egg cups!
What other vegetables can you use in this recipe?
If you are out of any of the vegetables in this recipe, feel free to use any of your favorite vegetables that you have in the refrigerator (just avoid using root veggies because root vegetables will need more time to cook).
We recommend chopping any vegetables you do use into bite size pieces!
How do I store these egg cups?
You can store these egg cups in the refrigerator for up to 5 days. Just be sure to let the egg cups cool completely before placing them in an airtight container and placing them in the refrigerator.
Can I freeze egg cups?
We do not recommend freezing egg cups!
More Egg Cup Recipes
Asparagus and Mushroom Egg Cups
Ingredients
- 2 tablespoons olive oil
- 1/4 medium yellow onion, finely diced
- 4 oz. shiitake mushrooms, diced
- 1 tablespoon minced garlic
- 1/2 lb. chopped asparagus
- 6 large eggs
- 3 tablespoons milk, any kind
- 1/8 teaspoon salt
- 1/8 teaspoon ground pepper
- 1/3 cup shredded white cheddar cheese, divided
Instructions
- First, preheat oven to 350ºF. Then generously spray a muffin tin with nonstick cooking spray and set aside.
- Heat olive oil in a large nonstick pan over medium/high heat. When olive oil is fragrant, add yellow onion. Saute for around 3 minutes. Then, add mushrooms and garlic and saute for another 3 minutes. Then add asparagus and saute for another 3 minutes.
- While the veggies are cooking, whisk together eggs, milk, salt, and pepper. Set aside.
- After the veggies have been cooked, spoon in around 1-2 tablespoons of veggies into each muffin. You should fill each cup around 1/2 full.
- Next, fill each muffin with the egg mixture around 2/3 of the way full. Then, separate out around 1/4 cup of shredded cheese.
- Bake at 350ºF for 15 minutes. Remove from oven, sprinkle on the remaining shredded cheese and bake for another 2-3 minutes.
Tips & Notes
- This recipe was slightly updated on February 19, 2020.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Don’t forget to tag your posts on social media with the hashtag #fitfoodiefinds, we’d love to see what you’re up to!
Definitely would love to see the editing process… as well as a food-propping/styling tutorial!
I think this one wins for sure!
Holy yum baskets!!! This combo is amazing! I love muffin quiches these are a must make!
Please photo everything!!!!
I love that. Holy yum buckets. Adding to my vocab ASAP.
Where do I even begin? I made mini frittatas like this with ham and cheese and put them on homemade mini biscuits I made for a blog post the other week. I think I’m now obsessed with mini frittatas.
My answer is all of the above! I definitely thought to myself “how did she do that?” when I saw your Carry On Essentials collage, and of course would love to see how you did the smoothie pic. I know it’s hard to teach but I would love to learn how you choose fonts, font colors, fonts to combine, font placement, and things like that! Yay can’t wait!
Frittata lovers unite!! Seriously love. They are so easy and you can make so many variations it is the BEST. Love your feedback. You’d think fonts are an easy thing to learn, but it’s actually really complicated!
They look delicious! Very “Springy”. I would love to see you post about how to do a “collage”. I’ve always wondered how!
WOOT! I think collage is in the lead so far. Thanks for commenting.
It’s like you knew what I bought at Trader Joes this week… I bought a prepackaged asparagus sauté with asparagus, shrooms, and red onion… simply because it looked good and I had no idea what I was going to do with it. Until now. BAM.
YES!!!!! I read your mind 😀 You’d love these! So quick and easy.
These look awesome!
Lee, my wife and I are gluten free and we love eggs and vegetables so this recipe hits the mark in so many ways for us. Thanks so much for sharing it.
Your amazing photos and description are providing pleasure without even eating. Perhaps this is the beginning of the See Food Diet.
Thanks for stopping by Mark! These are the best naturally gluten free snack/breakfast ever! I hope you and your wife love them as much as me 😀
YAY tutorials! I’d like to see the editing process of a photo.
Frrittata looks delish! Mushrooms are amazing. Hopefully they’re growing on you because it’d be awesome to see more shrooms on FFF 🙂
Mushrooms. Hmphhhhhhhh. They’re growin on me 😀
Of course B and I are both shroom lovers. I knew he was experimental…
Hi lee! These look so delicious! I have to say, i’ve been following your blog for a few years now and you are getting so professional! Your photos and layouts are gorgeous and this new Propel partnership is so exciting! Good for you!! Xo
Yes I know you have! 😀 Happy to know you are still reading!