Fall Egg Cups.

A quick breakfast, after workout refuel, or between meal snack. These fall egg cups are a delicious way to get or keep you going during the day. Just two provide you with numerous vitamins and minerals as well as protein and healthy fats.

Easy to whip together with whatever veggies you have on hand. My favorite this time of year is pumpkin/squash sautéed with mushrooms, shallots & shredded broccoli with fresh herbs like sage or parsley. They keep in an airtight container in the refrigerator for up to 5 days.

Different combinations you might enjoy:

kale, mushrooms, garlic

bacon, swiss chard, green onions,

shallots, goat cheese and fresh herbs ( sage, rosemary, thyme)

spinach, bacon, tomato (de-seed)

Make a batch today for the week ahead – you‘ll thank me in a few days!

You’ll Need:

ingredients (makes 6 egg cups):

  • 6-7 pasture raised eggs (depends on size)
  • 1 shallot
  • 6 medium-sized mushrooms sliced and minced
  • the “crown” of one head of broccoli. (see notes below)
  • salt and pepper to taste
  • a few slices of a muskat pumpkin (small cubes)



  • mixing bowl
  • silicone muffin tray or muffin cups
  • sharp knife
  • cutting board
  • whisk
  • sauté pan
  • spoon
  • liquid measuring cup for easy pouring


  • Preheat oven to 180C/350F (best to have a thermometer in your over to ensure the right temperature) 
  • Prepare vegetable and set aside:

    • mushrooms (slice and then finely chop)
    • pumpkin slice and chop into small cubes
    • shallot slice and mince finely
    • broccoli -“shave” off the top of the head of broccoli “the crown” (so only the little green bits are used. Use the rest of the broccoli in your next roasted vegetable dish)
  • Crack eggs into mixing bowl
  • Whisk to combine
  • Add salt and pepper
  • Turn stove top on to med-high heat
  • add to shallot to pan with a bit of cooking fat
  • add pumpkin 
  • add broccoli
  • add mushrooms 
  • Cook until soft 
  • Remove from heat and stir into eggs
  • transfer egg mixture to measuring cup
  • pour each muffin cup 3/4 full of egg mixture
  • place in oven
  • Bake for 25-30 minutes until tops are golden brown (for a crisper egg cup) They should spring back when you touch the center. 
  • Note: They will deflate when removed from the oven this is normal.

Leave a Reply

Your email address will not be published.