Recipes

Parmesan and Power Greens Egg Cups

Whether you’re following keto or you just like to keep your carbs low in the morning, these Parmesan and power greens egg cups are a convenient way to start your day with protein and leafy veggies.

These egg cups can also be made ahead and stored in the refrigerator for up to five days or in the freezer for up to three months. To reheat, simply wrap the muffins in a wet paper towel and zap them in the microwave for 1–2 minutes, or heat them in a pan with a tablespoon or two of water.

Protein
9 g
Carbs
4 g
Fat
7 g
Serves
12 (serving size = 63 g)
Calories
185

Ingredients

  • 10 large eggs
  • 250 g diced onion
  • 90 g washed and chopped kale
  • 90 g baby spinach
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp ground nutmeg
  • 100 g (1/2 cup) full-fat, unsweetened coconut milk (the macros for this recipe were calculated using Trader Joe’s brand)
  • 80 g finely grated Parmesan cheese
  • Nonstick spray
  • Prep Time 15 minutes
  • Cooking Time 15-20 minutes
  • Difficulty Easy

Instructions

  1. Preheat oven to 375 F. Spray a nonstick muffin tin with nonstick spray or line a muffin tin with paper liners. Set aside.

  2. Spray a large frying pan with nonstick spray and place it over medium heat. Add the onions and 1/2 teaspoon of salt. Let the onions sweat for 3–5 minutes, until they turn translucent. Add the kale and spinach. Don’t worry if your veggies are overflowing—the spinach and kale will wilt. Simply cover the pan with a large metal bowl and let the veggies cook for another 2–3 minutes, or until the kale and spinach cook down. Remove the veggies from the pan and spread them over a baking sheet to let them cool while you prepare the eggs.

  3. Crack the eggs into a large bowl and whisk them until the yolks and whites are incorporated. Add the coconut milk, grated Parmesan cheese, nutmeg, and black pepper, and whisk until well combined.

  4. Ladle 45–50 grams of egg mixture into each muffin cup, no more than 2/3 of the way full. (See closing paragraph.) Now, weigh your kale & spinach mixture and divide the veggies’ weight by the total number of egg cups you’ve filled. Gently spoon equal amounts (between 25–30 grams) of the greens into each egg-filled cup, taking care not to fill the cups all the way to the brim.

  5. Bake the egg cups until set, about 15–20 minutes. Let the egg cups rest for a few minutes before removing them from the tins. They will deflate a bit as they rest and pull away from the edges of the pan, making them easier to remove.


Muffin tins are (annoyingly) not standardized. Each brand holds a slightly different volume and shape, so you may end up with more or fewer egg cups depending on the size of your muffin tin. In order to prevent overflow, err on the side of caution and reduce the amount of filling you use for each egg cup. If you end up with more or less than 12 egg cups per batch, simply adjust your macros to fit with your total yield.

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