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Broccoli Sun Dried Tomato Egg Cups

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.

This is a sponsored post. 

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

Broccoli Sun Dried Tomato Egg Cups Ingredients
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.

AllWhites Egg Whites
Remove cups from pan immediately, cool on wire rack.

Egg Cups
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.

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Reader Interactions

Comments

  1. Stacey b says

    March 25, 2015 at 12:46 pm

    I’ll use it for French Toast.

    Reply
  2. Sarah Hall says

    March 25, 2015 at 2:25 pm

    I will probably make some egg white omelets with it.

    Reply
  3. latanya says

    March 25, 2015 at 6:31 pm

    french toast

    Reply
  4. keely hostetter says

    March 26, 2015 at 6:47 am

    I would try your recipe above they look awesome

    Reply
  5. Dawn Monroe says

    March 26, 2015 at 8:44 am

    I would have t look up some recipes because Ive never use it.

    Reply
  6. 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.

    Reply
  7. Ashley says

    March 27, 2015 at 6:04 am

    I would make an omelet

    Reply
  8. Natalie says

    March 27, 2015 at 10:11 am

    I would use these egg whites to make an egg white veggie omelet for dinners.

    Reply
  9. Sheila K. says

    March 27, 2015 at 11:33 am

    I’ll make mushroom and spinach omelets!

    Reply
  10. 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.

    Reply
  11. Stephanie says

    March 29, 2015 at 12:09 pm

    i would make omelet

    Reply
  12. 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!

    Reply
  13. Tina W says

    March 30, 2015 at 1:34 am

    I would make mini frittatas for my Dad to reheat during the week.

    Reply
  14. 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!

    Reply
  15. Susan Christy says

    March 31, 2015 at 9:26 pm

    Scrambled Eggs – I love AllWhites. Yolks make me gag. 🙂

    Reply
  16. 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.

    Reply
  17. 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.

    Reply
  18. Birdiebee says

    April 2, 2015 at 9:38 pm

    I would use the egg whites to make a South of the Border omelette.

    Reply
  19. Patricia Wojnar Crowley says

    April 3, 2015 at 9:30 pm

    I would make a breakfast sandwich with bacon and cheese!

    Reply
  20. Margot C says

    April 4, 2015 at 12:11 am

    Egg whites make a really nice omelet

    Reply
  21. Donna Pyszk says

    April 4, 2015 at 4:38 am

    I would make some great French toast

    Reply
  22. Daniel H says

    April 4, 2015 at 11:30 am

    Raspberry Souffle

    Reply
  23. Jennifer W says

    April 6, 2015 at 12:15 am

    I’d do eggwhite sandwiches! Yum!

    Reply
  24. Sandy Klocinski says

    April 6, 2015 at 2:06 pm

    I would make a frittata

    Reply
  25. chickie brewer says

    April 6, 2015 at 5:16 pm

    I’m not sure, but maybe I’ll do an omelet.

    Reply
  26. 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.

    Reply
  27. Michelle S says

    April 8, 2015 at 8:45 am

    I would make egg whites in toast.

    Reply
  28. Elena says

    April 8, 2015 at 8:27 pm

    I would make omelets

    Reply
  29. 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.

    Reply
  30. Maria C says

    April 8, 2015 at 9:23 pm

    egg sandwiches for the family every morning

    Reply
  31. Maria C says

    April 8, 2015 at 9:27 pm

    looks yummy! I will try to make this & serve to my family soon

    Reply

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Hi, I’m Jen

I'm an Orlando, FL mom, a blogger and a social media junkie. I love anything crafty, Disney, Gator football, chocolate, green living, flip-flops and family movie nights.
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