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Asparagus and Feta Egg Muffin Cups Recipe

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4.2 from 3 reviews

  • Author: Sara
  • Total Time: 30-33 minutes
  • Yield: 12 muffin cups
  • Diet: Low Calorie

Description

These Asparagus and Feta Egg Muffin Cups are a high-protein, flavorful meal prep option perfect for breakfast or snack time. Featuring fluffy eggs blended with cottage cheese, sautéed leeks, fresh asparagus, crumbled feta, and chives, these muffins bake to golden perfection and offer a delicious way to incorporate vegetables into your diet. Easy to make ahead and customizable, they are low-carb, packed with nutrients, and great for busy mornings.

Ingredients

Egg Mixture

  • 8 large eggs
  • 1/2 cup liquid egg whites
  • 1/2 cup cottage cheese
  • 1/2 tsp sea salt
  • Pinch black pepper

Vegetables & Cheese

  • 1 tsp olive oil or avocado oil
  • 1/2 cup thinly sliced chopped leeks (white and light green parts)
  • 1 cup fresh asparagus spears, cut into 1/2 inch pieces (trimmed)
  • 1/2 cup crumbled feta cheese
  • 3 tbsp chopped fresh chives

Instructions

  1. Preheat and prepare muffin tin: Preheat your oven to 350°F. Generously grease a standard 12-cup muffin tin with cooking spray, ensuring the sides are well coated. Using a silicone muffin pan works great. Set aside.
  2. Sauté leeks: Heat olive oil in a small skillet over medium heat. Add the chopped leeks and sauté for 3–4 minutes until they soften and become slightly golden. Remove from heat and allow to cool slightly.
  3. Blend egg mixture: In a blender, combine eggs, liquid egg whites, cottage cheese, sea salt, and black pepper. Blend for about 1 minute until the cottage cheese is fully incorporated and the mixture is smooth and fluffy.
  4. Distribute mix-ins: Evenly divide the chopped asparagus, sautéed leeks, crumbled feta cheese, and chopped fresh chives among the 12 muffin cups. Precise measurements per cup aren’t necessary; a little variation is fine. Customize as you like.
  5. Add egg mixture: Slowly pour the blended egg mixture over the vegetables and cheese in each muffin cup, filling nearly to the top. Gently stir each cup with a toothpick or small spoon to distribute the ingredients evenly. Top each muffin cup with a pinch of extra crumbled feta and some fresh chives for garnish.
  6. Bake: Place the muffin tin in the oven and bake for 20–23 minutes. The muffins should puff up and turn lightly golden. Test doneness by inserting a toothpick in the center; it should come out clean. They will puff up dramatically while baking and settle slightly once cooled.
  7. Cool and serve: Let the muffins cool in the pan for 5 minutes. Use a butter knife to loosen the edges around each muffin and gently pop them out. They remove most easily when slightly cooled. Garnish with more fresh chives if desired. Serve warm or cool completely before storing.

Notes

  • Using a blender to mix the eggs with cottage cheese creates a fluffy, creamy texture.
  • A silicone muffin pan can help with easier release of the egg muffins.
  • You can customize ingredients in the muffin cups with other vegetables or cheeses as preferred.
  • These muffins store well in the refrigerator for up to 4 days and can be reheated quickly for a protein-packed meal.
  • Make sure asparagus pieces are trimmed to remove tough ends for best texture.
  • Prep Time: 10 minutes
  • Cook Time: 20-23 minutes
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American

Find it online: https://sarabaking.com/asparagus-and-feta-egg-muffin-cups-recipe/