Baked Spinach and Mushrooms Egg Cups
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!
Servings: 6 egg cups
Calories: 92.7kcal
Ingredients
- 6 egg
- 1 tbsp olive oil
- 1 cup mushroom sliced
- 1 ½ cup spinach roughly chopped
- ¼ cup green onion sliced
- 1 tsp garlic powder
- 1 tbsp Jalapeño diced (optional)
- ¼ tsp salt
- ¼ tsp pepper
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!
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.
Nutrition
Nutrition Facts
Baked Spinach and Mushrooms Egg Cups
Serving Size
1 egg cup
Amount per Serving
Calories
92.7
% Daily Value*
Fat
6.6
g
10
%
Saturated Fat
1.7
g
11
%
Trans Fat
0.02
g
Cholesterol
163.7
mg
55
%
Sodium
167.2
mg
7
%
Potassium
178.3
mg
5
%
Carbohydrates
2
g
1
%
Fiber
0.6
g
3
%
Sugar
0.7
g
1
%
Protein
6.4
g
13
%
Vitamin C
6.2
mg
8
%
Vitamin D
0.9
µg
6
%
Calcium
36.7
mg
4
%
Iron
1.2
mg
7
%
Magnesium
14.4
mg
4
%
Zinc
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.