These Broccoli Egg Cups with Cheese are a delicious and nutritious option for breakfast or a light meal. Packed with vegetables and topped with a savory blend of feta and Parmesan cheese, these egg cups are both satisfying and healthy. The yogurt-mayonnaise-ketchup sauce adds a creamy and tangy finish, making this dish a complete delight.
Preparation Time:
- Total Preparation Time: 20 minutes
- Cooking Time: 15 minutes
Ingredients:
- 1 broccoli
- 2 eggs
- 1 tablespoon apple cider vinegar
- 1/2 onion, finely chopped
- 1/2 carrot, grated
- 1 pepper, chopped
- 2 tablespoons olive oil
- Salt and black pepper to taste
- 60g / 2.1oz feta cheese, crumbled
- 60g / 2.1oz Parmesan cheese, grated
- 1 teaspoon Italian herbs
- 2 tablespoons Greek yogurt or sour cream
- 3 teaspoons mayonnaise
- 2 tablespoons ketchup
- Fresh parsley and chives for garnish
Instructions:
- Preheat the Oven:
- Preheat the oven to 180°C (350°F).
- Prepare the Broccoli:
- Grate the broccoli on a coarse grater and set aside.
- In a small bowl, mix apple cider vinegar with the grated broccoli and let sit for 10 minutes.
- Cook the Vegetables:
- Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onion, carrot, and pepper. Cook until the vegetables are tender and golden brown, about 5-7 minutes. Season with salt and black pepper.
- Mix the Eggs and Vegetables:
- In a large bowl, beat the eggs and season with salt and black pepper. Add the cooked vegetables and mix well.
- Prepare the Muffin Tin:
- Lightly grease a muffin tin with olive oil. Divide the broccoli mixture evenly among the muffin cups.
- Sprinkle the crumbled feta and grated Parmesan over the top. Sprinkle with Italian herbs.
- Bake:
- Bake in the preheated oven for 15 minutes or until the eggs are set and the tops are lightly browned.
- Prepare the Sauce:
- In a small bowl, mix the Greek yogurt or sour cream, mayonnaise, and ketchup. Set aside.
- Serve:
- Remove the broccoli egg cups from the oven and let cool slightly. Garnish with fresh parsley and chives before serving.
- Serve warm with the yogurt-mayonnaise-ketchup sauce.
Serving Suggestions:
- Serve these broccoli egg cups hot with a side of fresh green salad.
- Pair with whole grain toast for a complete breakfast.
- Enjoy with a bowl of fresh fruit or a smoothie.
- Serve as an appetizer at brunch gatherings.
Cooking Tips:
- Veggie Variations: Feel free to add other vegetables like spinach, mushrooms, or zucchini to the mix.
- Cheese Options: You can substitute feta and Parmesan with other cheeses like cheddar or goat cheese.
- Non-Stick Muffin Tin: Using a non-stick muffin tin will make it easier to remove the egg cups without breaking them.
Nutritional Benefits:
- Protein: Eggs and cheese provide high-quality protein.
- Vitamins and Minerals: Broccoli, carrots, and peppers are rich in vitamins A, C, and K.
- Healthy Fats: The use of olive oil and Greek yogurt adds healthy fats to the dish.
Dietary Information:
- Calories: Approximately 150 kcal per serving (one egg cup)
- Protein: 8g per serving
- Carbohydrates: 5g per serving
- Fats: 10g per serving
Storage:
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 180°C (350°F) for 5-7 minutes or in the microwave until warmed through.
Why You’ll Love This Recipe:
These Broccoli Egg Cups are easy to make, healthy, and incredibly versatile. They are perfect for meal prepping, quick breakfasts, or a light lunch. The combination of fresh vegetables and savory cheeses makes them a delicious and nutritious choice for any time of the day.
Conclusion:
Try these Broccoli Egg Cups with Cheese for a tasty and nutritious meal that’s perfect for any occasion. Whether you’re looking for a quick breakfast, a light lunch, or an impressive appetizer, these egg cups are sure to please. Enjoy the blend of fresh ingredients and creamy sauce, and make this dish a regular part of your meal rotation.
Happy cooking!