• 2 tablespoons olive oil
  • 1/4 medium yellow onion, finely diced
  • 5oz package of mushrooms, diced
  • 2 cloves garlic, minced
  • 1/2 bunch asparagus, chopped
  • 6 large eggs
  • 3 tablespoons 1% Milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground pepper
  • 1/2 cup low fat shredded cheddar cheese
1. Preheat oven to 350 degrees, then generously spray 12 count 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. Sauté for around 3 minutes. Then, add mushrooms and garlic and sauté for another 3 minutes. Then add asparagus and sauté 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 egg mixture around 2/3 of the way full. Evenly distribute 1/2 cup of cheese over the 12 muffin cups.
6. Bake at 350 degrees for 15-20 minutes until egg is cooked through a starting to brown.
• If you don’t have a muffin tin, you can use a small 8x8 casserole dish.
• Use other onion varieties as you have them on hand
• Use any kind of cheese you might have on hand
• Experiment with different veggies! Just cook them to your liking before adding to the muffin tins.
145 Calories, Carbohydrates: 3.5g, Fiber: 0.9g, Sugar: 1.8g (0g added sugar), Protein: 10.3g, Fat: 10.1g, Saturated fat: 2.7g, Cholesterol: 188mg, Sodium: 207mg
YIELD: 6 servings (2 bites per serving)
SOURCE: Adapted from