These Egg Muffin Cups are filled with fresh asparagus, tomatoes, and onions for a low carb, keto friendly breakfast that is easy to make. With just 4 net carbs per serving (3 egg muffin cups), this is a breakfast that will satisfy your taste buds and your tummy!
Whether you are looking for a portable keto breakfast or an afternoon snack, these Tomato and Asparagus Egg Muffin Cups are a great choice. High in protein, and low in carbohydrates, this recipe will become a mainstay in your keto kitchen!
Saving Time And Staying Keto with Make Ahead Meals
One of the hardest things to do when staying on a diet is not planning what to eat. That is where this recipe for these Asparagus and Tomato Egg Muffin Cups comes in handy. Because these can be made ahead of time and reheated in seconds, they are a perfect recipe to make for grab and go breakfast, or to reheat as part of your lunch.
This egg muffin cup recipe is one in my new cookbook that will be for sale on February 6, 2021! It is a Pescatarian Keto cookbook with a 2 week meal plan to help you get started. It is probably my favorite breakfast recipe to make and I could enjoy this every day with no problem.
Keto as a Vegetarian/Pescatarian
The Keto diet is a very popular diet. I have followed it for a few years now. When I first started keto, my mom, who was vegetarian, wondered how she could follow it also.
As a vegetarian, it can be difficult following a low carb, ketogenic diet due to the fact that vegetarians turn towards beans and legumes to replace meat.
My Pescatarian Keto Cookbook
My new cookbook, Pescatarian Keto, is geared towards those who live the Pescatarian diet and want to follow keto, or you may be following keto and looking to approach it in a different way. Either way, it is a delicious way to approach a healthy eating lifestyle!
There is also a 14 day meal plan including a shopping list to help you get started burning fat and boosting your health. You will also find information on how to get started and what to eat while following the Pescatarian Keto diet.
What You Need To Make Asparagus and Tomato Egg Muffin Cups
Fresh Asparagus
Tomatoes
Onions
Large Eggs
Salt & Pepper
Whisk, this is my favorite style!
Mixing Bowls, I own this set and absolutely love them!
Tips and Substitutions
- Be sure to oil the muffin pan well to prevent sticking. As an alternate option, use silicone muffin cups.
- To prepare asparagus for cooking, snap off the bottom part of the stalk by holding it in both hands and bending it until it snaps. Discard the woody part and use the tender top portion for this recipe.
- Substitute 1 cup of canned diced tomatoes for the fresh tomato.
- Substitute green beans or chopped broccoli for the asparagus.
- Add 1 tablespoon of shredded cheddar cheese to the top of each muffin before baking.
Related Recipes
Boiled Shrimp with Old Bay Seasoning
Vegetarian Patties with Marinara Sauce
Check out all of my keto recipes on Grumpy's Honeybunch!
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When you make this recipe, please comment below and let me know what you think. I'd love it if you tag me on Instagram @grumpyshoneybunch or #grumpyshoneybunch so I can see your photos!
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📖 Recipe
Egg Muffin Cups with Tomato and Asparagus
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Ingredients
- 2 tablespoons extra virgin olive oil
- 1 cup chopped asparagus
- 1 cup chopped tomatoes
- ½ cup chopped onion
- 2 cloves garlic
- 6 large eggs
- 1 teaspoon salt
- ½ teaspoon black pepper
Instructions
- Preheat the oven to 350°F. Generously grease a 12-cup muffin pan with olive oil.
- In a large nonstick skillet, heat the olive oil over medium heat. Add the asparagus, tomatoes, onion, and garlic to the skillet and sautéfor 4 minutes, or until the asparagus is crisp tender. Remove from the heat and set aside to cool for 5 minutes.
- In a small bowl, whisk the eggs, salt, and pepper until well blended. Stir in the cooked veggies.
- Pour the egg mixture evenly into the prepared muffin cups.
- Bake for 20 minutes, or until the tops are firm to the touch and the eggs are cooked.
Video
Notes
Tips and Substitutions
- Be sure to oil the muffin pan well to prevent sticking. As an alternate option, use silicone muffin cups.
- To prepare asparagus for cooking, snap off the bottom part of the stalk by holding it in both hands and bending it until it snaps. Discard the woody part and use the tender top portion for this recipe.
- Substitute 1 cup of canned diced tomatoes for the fresh tomato.
- Substitute green beans or chopped broccoli for the asparagus.
- Add 1 tablespoon of shredded cheddar cheese to the top of each muffin before baking.
Page
Wow I just made these yesterday. Truly amazing! I added 5 cloves of roasted garlic otherwise followed the recipe perfectly. These will become a weekly meal for us! Thank you for an amazing recipe.😊
Ashley
Can I omit the onion? I forgot to buy one.
Shelby Law Ruttan
Yes, the onion can be left out. I hope you enjoy the recipe! Shelby