Baked Spinach and Mushrooms Egg Cups

5 from 1 vote

These spinach and mushroom egg cups make for a savoury, nutrient-packed, and diabetes-friendly breakfast that can be enjoyed alongside fresh fruit or your favourite smoothie!

Save Pin Print

Preparation Level Quick & Easy

Servings 6 egg cups

Preparation 10

Cook 20

Total 30

Why Diabetes Friendly?

Low in carbohydrates: The recipe primarily uses eggs and vegetables, making it an excellent low-carb option that can help manage blood sugar levels.
Rich in nutrients: Spinach and mushrooms provide fiber, vitamins, and minerals, supporting overall health and well-being.
Protein-rich: Eggs are a good source of high-quality protein, which is essential for blood sugar regulation by promoting satiety and reducing the likelihood of spikes in blood sugar levels.

Ingredients

Cooking Tips

Vegetable variations: Feel free to add or substitute other non-starchy vegetables such as bell peppers or zucchini to add variety and additional nutrients.
Removing excess moisture: After sautéing, make sure to drain any excess moisture from the vegetables to prevent the egg cups from becoming soggy.
Baking to perfection: Keep an eye on the egg cups during the final minutes of baking to ensure they don't overcook. They should be firm to the touch and lightly golden on top.

Instructions

Preheat your oven to 350°F (175°C). Prepare a muffin tin by inserting silicone muffin cups or by lightly greasing with olive oil.
In a skillet over medium heat, add 1 tablespoon of olive oil. Sauté the mushrooms until they start to brown, then add the chopped spinach, green onion, garlic powder, jalapeño (if using), salt and pepper. Cook for another 2-3 minutes until the spinach wilts.
1 tbsp olive oil, 1 cup mushroom, 1 ½ cup spinach, ¼ cup green onion, 1 tsp garlic powder, 1 tbsp Jalapeño, ¼ tsp salt, ¼ tsp pepper
In a mixing bowl, whisk together the eggs until well beaten. Add the sautéed mushroom and spinach mixture to the eggs.
6 egg
Pour the egg and vegetable mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
Place the muffin tin in the preheated oven and bake for 15-20 minutes or until the egg cups are set and slightly golden on top. Check for doneness by inserting a toothpick into the center of a cup – it should come out clean.
Once done, remove the egg cups from the oven and let them cool in the tin for a few minutes. Use a knife to gently loosen the edges and remove the egg cups. Serve warm and enjoy!

FAQ

Can I store and reheat these egg cups?
Yes, these egg cups can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for about 30 seconds or until warm throughout.
Are these egg cups freezer-friendly?
Absolutely! Cool the egg cups completely, then freeze them on a baking sheet before transferring to a freezer-safe bag or container. They can be frozen for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen.
How can I make these egg cups even lower in fat?
For a lower-fat version, you can use egg whites instead of whole eggs. Keep in mind that this will decrease the overall fat content but also some nutrients found in the yolks, such as vitamin D and omega-3 fatty acids.

Nutrition

Per serving

Calories: 92.7kcal

Carbohydrates: 2g

Fiber: 0.6g

Sugar: 0.7g

Fat: 6.6g

Saturated Fat: 1.7g

Trans Fat: 0.02g

Protein: 6.4g

Nutrition Facts

Baked Spinach and Mushrooms Egg Cups

Serving Size

1 egg cup

Amount per Serving

Calories

92.7

% Daily Value*

Fat

6.6

Saturated Fat

1.7

Trans Fat

0.02

Cholesterol

163.7

Sodium

167.2

Potassium

178.3

Carbohydrates

Fiber

0.6

Sugar

0.7

Protein

6.4

Vitamin C

6.2

Vitamin D

0.9

µg

Calcium

36.7

Iron

1.2

Magnesium

14.4

Zinc

0.7

* Percent Daily Values are based on a 2000 calorie diet.

Baked Spinach and Mushrooms Egg Cups

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Breakfast recipes