Spinach and Mushroom Egg Muffin Cups
Fluffy baked egg cups studded with sautéed mushrooms and spinach, perfect to make ahead and reheat all week.
Sodium note
These egg cups average about 95 mg sodium each from the eggs alone. Skip shredded cheese blends or use a small amount of low-sodium Swiss to keep sodium down.
Ingredients
- 10 large eggs
- 1 cup fresh spinach, finely chopped
- 1 cup finely diced cremini mushrooms
- 1/4 cup diced red onion
- 1 tablespoon olive oil
- 1/4 cup unsweetened almond milk
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon dried oregano
- 1/4 teaspoon garlic powder
- 2 tablespoons chopped fresh dill
Method
- 1
Preheat the oven to 350°F and lightly grease a 12-cup muffin tin with olive oil or line with silicone liners.
- 2
Heat the olive oil in a skillet over medium heat. Add the onion and mushrooms and cook for 4-5 minutes until softened and lightly browned.
- 3
Add the spinach and cook for another minute until just wilted. Remove from heat and let cool slightly.
- 4
In a large bowl, whisk together the eggs, almond milk, black pepper, oregano, and garlic powder until well combined.
- 5
Stir the cooled vegetable mixture and fresh dill into the egg mixture.
- 6
Divide the mixture evenly among the muffin cups, filling each about three-quarters full. Bake for 18-20 minutes until the egg cups are set and a toothpick comes out clean.
- 7
Let cool for 5 minutes before removing from the tin. Serve warm or store for later.
Nutrition (estimated, per serving)
- Calories
- 150
- Protein
- 12 g
- Carbs
- 4 g
- Fat
- 10 g
- Sodium
- 95 mg per serving
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Use liquid egg whites for half the eggs to lighten the recipe.
- Swap dill for fresh chives or parsley.
- Use diced bell pepper in place of mushrooms if preferred.
Tips
- These freeze beautifully for up to 2 months; reheat from frozen in the microwave for about 60-90 seconds.
- Silicone muffin liners make it easy to pop the egg cups out cleanly.
- Customize with any finely diced low-sodium vegetables you have on hand, like zucchini or tomato.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
