Broccoli Sun Dried Tomato Egg Cups

March 25, 2015 By jen 32 Comments

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This post brought to you by AllWhites Egg Whites. The content and opinions expressed below are that of The Suburban Mom.

A friend of mine makes a weekly quiche for her husband. Each day he takes a slice to work for lunch. Recently, she spoiled my husband by making him quiche — spoiled him rotten! Ever since, he has been hinting about much he enjoyed his egg lunch. Being the awesome wife (that’s right, taking credit!), I made him a new egg lunch — Broccoli Sun Dried Tomato Egg Cups.

Whether you are looking for an idea to add protein from eggs to your lunch or breakfast, these Broccoli Sun Dried Tomato Egg Cups are a great option. Kind of like a mini quiche without the crust, these egg cups are lean and mighty. Instead of whole eggs, this recipe is made with AllWhites Egg Whites which are naturally fat-free, cholesterol-free and are 0 PointsPlus® value per serving on the Weight Watchers® program.

Did I mention that each Broccoli Sun Dried Tomato Egg Cup has 6 grams of protein? That’s a heart-healthy and hearty lunch. Maybe next time I will spoil my friend’s husband with his own Broccoli Sun Dried Tomato Egg Cups.

Broccoli Sun Dried Tomato Egg Cups

2 cups finely chopped broccoli
3/4 cup finely chopped dry pack sun-dried tomatoes (3 ounces)
1/4 cup finely chopped green onions
2 cups AllWhites® egg whites
2 Tbsp. Crystal Farms® grated Parmesan cheese
1 tsp. dried Italian seasoning, crushed
salt to taste
freshly ground pepper to taste

Heat oven to 350°F. Spray a 12-cup muffin pan with cooking spray (or line with cupcake liners and spray insides).

In a microwave-safe bowl, place broccoli, tomatoes and onions with 1/3 cup water. Partially cover; microwave on HIGH 3-1/2 minutes or until tender. Drain any excess liquid; cool 5 minutes. Stir in cheese, Italian seasoning, salt and pepper.

Evenly divide vegetables between muffin cups. Pour AllWhites egg whites into muffin cups (they should be about ¾ full).
Bake 22 to 24 minutes or until set in center.

Remove cups from pan immediately, cool on wire rack.

AllWhites Egg Whites are 100% liquid egg whites with no yolk, which makes them a healthy alternative for recipes that call for eggs. That makes them ideal when it comes to fueling your fitness goals and maintaining a healthy lifestyle. You can find AllWhites egg whites in the refrigerated dairy section.

For more inspiration about how to add more AllWhites Egg Whites to your diet check out these AllWhites Egg Whites Favorites and follow AllWhites Egg Whites on Pinterest and AllWhites Egg Whites on Facebook.

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Comments

Stacey b says
March 25, 2015 at 12:46 pm
I’ll use it for French Toast.
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Sarah Hall says
March 25, 2015 at 2:25 pm
I will probably make some egg white omelets with it.
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latanya says
March 25, 2015 at 6:31 pm
french toast
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keely hostetter says
March 26, 2015 at 6:47 am
I would try your recipe above they look awesome
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Dawn Monroe says
March 26, 2015 at 8:44 am
I would have t look up some recipes because Ive never use it.
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David says
March 26, 2015 at 1:46 pm
We don’t eat a lot of eggs in traditional breakfast dishes. We primarily use them in baking, so that is what I would use these for.
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Ashley says
March 27, 2015 at 6:04 am
I would make an omelet
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Natalie says
March 27, 2015 at 10:11 am
I would use these egg whites to make an egg white veggie omelet for dinners.
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Sheila K. says
March 27, 2015 at 11:33 am
I’ll make mushroom and spinach omelets!
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nicole dziedzic says
March 27, 2015 at 9:20 pm
I would use the egg whites to make breakfast sandwiches on English muffins in the morning for my family.
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Stephanie says
March 29, 2015 at 12:09 pm
i would make omelet
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Starla B says
March 29, 2015 at 5:32 pm
This is such a great idea for weekly breakfast and is healthy, too! I would use these to make omelets. I love them and I love to mix up the ingredients that I add!
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Tina W says
March 30, 2015 at 1:34 am
I would make mini frittatas for my Dad to reheat during the week.
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PuffyBiggler says
March 31, 2015 at 12:30 am
I’d like to try the Broccoli Sun Dried Tomato Egg Cups recipe. Thanks for the giveaway!
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Susan Christy says
March 31, 2015 at 9:26 pm
Scrambled Eggs – I love AllWhites. Yolks make me gag. 🙂
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Jessamine D. says
April 1, 2015 at 6:03 pm
I haven’t tried this yet but I’d like to try a mozzarella omelet with this one.
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Alice F says
April 2, 2015 at 8:51 pm
If I were to win, I would use it to make an egg white omelet for myself and husband.
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Birdiebee says
April 2, 2015 at 9:38 pm
I would use the egg whites to make a South of the Border omelette.
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Patricia Wojnar Crowley says
April 3, 2015 at 9:30 pm
I would make a breakfast sandwich with bacon and cheese!
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Margot C says
April 4, 2015 at 12:11 am
Egg whites make a really nice omelet
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Donna Pyszk says
April 4, 2015 at 4:38 am
I would make some great French toast
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Daniel H says
April 4, 2015 at 11:30 am
Raspberry Souffle
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Jennifer W says
April 6, 2015 at 12:15 am
I’d do eggwhite sandwiches! Yum!
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Sandy Klocinski says
April 6, 2015 at 2:06 pm
I would make a frittata
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chickie brewer says
April 6, 2015 at 5:16 pm
I’m not sure, but maybe I’ll do an omelet.
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Natalie F says
April 6, 2015 at 10:26 pm
I would make the Fresh Veggie AllWhites Omelet Recipe from AllWhites and Better’n Eggs recipes! And this one you posted too.
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Michelle S says
April 8, 2015 at 8:45 am
I would make egg whites in toast.
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Elena says
April 8, 2015 at 8:27 pm
I would make omelets
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Madonna says
April 8, 2015 at 8:58 pm
Actually after seeing your recipe that would probably be the first thing I would try to make. I love broccoli and am always looking for new things to do with it to keep it from getting boring.
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Maria C says
April 8, 2015 at 9:23 pm
egg sandwiches for the family every morning
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Maria C says
April 8, 2015 at 9:27 pm
looks yummy! I will try to make this & serve to my family soon
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