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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.

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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

  6. David says

    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

  10. nicole dziedzic says

    I would use the egg whites to make breakfast sandwiches on English muffins in the morning for my family.

    Reply

  12. Starla B says

    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

  26. Natalie F says

    I would make the Fresh Veggie AllWhites Omelet Recipe from AllWhites and Better’n Eggs recipes! And this one you posted too.

    Reply

  29. Madonna says

    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

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