Asparagus and Mushroom Egg Cups

These healthy asparagus and mushroom egg cups have 4 grams of protein and they are a great low carb breakfast option! Even better, they are ready in under 30 minutes!

Are you an egg cup fan? We have so many egg cup recipes on FFF, take your pick!

asparagus ad mushroom egg cups in a panasparagus ad mushroom egg cups in a pan

The Perfect High Protein Breakfast

Give yourself an extra boost of extra protein in the morning with one of these asparagus and mushroom egg cups! We love them because they are a great source of protein AND you get a serving of veggies. What a way to start the day?!

We have so many delicious egg cup recipes on Fit Foodie Finds! We love to switch up what egg cups we make every week, but no matter what egg cup we make, they are always protein packed!

These bacon wrapped egg cups or these turkey fajita egg cups are two of our most protein packed cups that everyone loves! However, if you’re looking for a vegetarian egg cup, these asparagus mushroom cups are just for you!

Baked asparagus and mushroom egg cupsBaked asparagus and mushroom egg cups

Don’t Ruin Your Egg Cups

First things, first! When you are making any egg cup recipe, it is CRUCIAL that you do something to help prevent your egg cups from sticking to the pan. There are a couple of ways that you can do this.

  • Use a non-stick pan! 
  • Spray your muffin tin with non-stick cooking spray! 
  • Use muffin wrappers!

We recommend spraying your muffin tin AND spraying your muffin wrappers no matter what route you decide to use. If you don’t do anything to prevent sticking, you will have yourself a mini disaster. I warned yah.

What to Eat with Egg Cups

If you are making egg cups as your main breakfast for the week, we usually eat 2-3 egg cups for a serving. It all depends on what you are used to eating in the morning or if you are going to have a super active day.

If you are looking for something to serve with your egg cups, here are some of our favorite things to eat with egg cups!

  • Serve egg cups on toast!
  • Egg cups are delicious on a bed of massaged kale!
  • We love serving egg cups with fresh fruit! A little sweet and a little savory!

Pouring egg mixture into a muffin tin Pouring egg mixture into a muffin tin

Egg Cups 101

Can I use raw asparagus in this recipe?

Yes, you can use raw asparagus in this recipe! We like to sauté our asparagus first to both soften the asparagus and to add a little extra flavor to the egg cups!

What other vegetables can you use in this recipe?

If you are out of any of the vegetables in this recipe, feel free to use any of your favorite vegetables that you have in the refrigerator (just avoid using root veggies because root vegetables will need more time to cook).

We recommend chopping any vegetables you do use into bite size pieces!

How do I store these egg cups?

You can store these egg cups in the refrigerator for up to 5 days. Just be sure to let the egg cups cool completely before placing them in an airtight container and placing them in the refrigerator.

Can I freeze egg cups?

We do not recommend freezing egg cups!

Baked egg cupsBaked egg cups

Egg cups Egg cups

More Egg Cup Recipes


Asparagus and Mushroom Egg Cups

These healthy asparagus and mushroom egg cups have 4 grams of protein and they are a great low carb breakfast option! Even better, they are ready in under 30 minutes!

  • Prep Time: 5 minutes
  • Cook Time: 18 minutes
  • Total Time: 23 minutes

Author: Lee Hersh

Yield: 12 egg cups 1x

Category: Breakfast

Method: Oven

Cuisine: American


  • 2 tablespoons olive oil
  • 1/4 medium yellow onion, finely diced
  • 4 oz. shiitake mushrooms, diced
  • 1 tablespoon minced garlic
  • 1/2 lb. chopped asparagus
  • 6 large eggs
  • 3 tablespoons milk (any kind)
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground pepper
  • 1/3 cup shredded white cheddar cheese, divided


  1. First, preheat oven to 350ºF. Then generously spray a muffin tin with nonstick cooking spray and set aside.
  2. Heat olive oil in a large nonstick pan over medium/high heat. When olive oil is fragrant, add yellow onion. Saute for around 3 minutes. Then, add mushrooms and garlic and saute for another 3 minutes. Then add asparagus and saute for another 3 minutes.
  3. While the veggies are cooking, whisk together eggs, milk, salt, and pepper. Set aside.
  4. After the veggies have been cooked, spoon in around 1-2 tablespoons of veggies into each muffin. You should fill each cup around 1/2 full.
  5. Next, fill each muffin with the egg mixture around 2/3 of the way full. Then, separate out around 1/4 cup of shredded cheese.
  6. Bake at 350ºF for 15 minutes. Remove from oven, sprinkle on the remaining shredded cheese and bake for another 2-3 minutes.


  • This recipe was slightly updated on February 19, 2020.


  • Serving Size: 1/12
  • Calories: 76
  • Sugar: 1
  • Fat: 6
  • Carbohydrates: 1
  • Fiber: 1
  • Protein: 4