Looking for a dish that’s effortlessly elegant yet incredibly simple? These Asparagus and Goat Cheese Baked Egg Cups are your answer! Perfect for a sophisticated brunch, a light lunch, or a quick weeknight supper, this recipe combines tender-crisp asparagus with a creamy, tangy goat cheese custard. It’s a protein-packed, low-carb delight that comes together in minutes and looks absolutely beautiful on the plate.
Ingredients
• 1 lb / 450g asparagus, trimmed and cut into 1-inch lengths
• 1 tsp / 5ml olive oil
• 2 large shallots, peeled
• 2 cloves garlic, peeled
• 5 oz / 140g fresh goat cheese
• 2 large eggs
• 5 large egg whites
Instructions
1. Lightly coat 4 individual ramekins or a 9-inch-square baking pan with cooking spray. Place the prepared bakeware into the oven and preheat to 425°F / 220°C. In a separate bowl, toss the asparagus pieces with olive oil and season with salt and pepper, if desired.2. While the oven heats, place the shallots and garlic in a food processor and pulse until finely minced. Add the goat cheese and process until smooth and creamy. Finally, add the eggs and egg whites, and purée until the mixture is completely smooth. Season the egg mixture with salt and pepper.3. Carefully remove the hot ramekins from the preheated oven. Divide the seasoned asparagus among them, then pour the egg mixture over the top, stirring gently to distribute the asparagus evenly. Bake for 15 minutes, or until the tops are golden brown and a tester inserted into the centers comes out clean.
Nutritional Information
• Nutrition Information
• (per serving)
• Calories: 186
• Protein: 16 g
• Total Fat: 11 g
• Saturated Fat: 6 g
• Carbohydrates: 6 g
• Cholesterol: 122 mg
• Sodium: 244 mg
• Fiber: 1 g
• Sugar: 2 g
Pro Tips
• Pro-Tips
• For a stunning presentation, reserve a few asparagus tips. Gently steam them while the egg cups bake and use them as a beautiful garnish before serving.
• No asparagus on hand? Substitute with fresh broccoli florets. They provide a similar texture and are also rich in folic acid.
• Preheating the ramekins is a key step! It helps create a lovely crust on the outside of the egg cups and prevents them from sticking.
• Add a burst of fresh flavor by stirring a tablespoon of finely chopped chives or fresh dill into the egg and goat cheese mixture.
FAQ
Q: Are these baked egg cups a good source of vegetarian protein
A: Absolutely! Each serving packs an impressive 16 grams of high-quality protein from the eggs, egg whites, and goat cheese, making it a fantastic and filling option for a vegetarian breakfast, lunch, or light dinner.
Q: Can I make these egg cups vegan
A: To adapt this recipe for a vegan diet, you would need to replace the eggs and goat cheese. You can use a liquid vegan egg substitute and a high-quality, creamy vegan goat-style cheese. Be aware that baking times and the final texture may differ from the original recipe.
Q: How do I store and reheat these asparagus egg cups
A: Store any leftover egg cups in an airtight container in the refrigerator for up to 4 days. They are perfect for meal prep. Reheat gently in the microwave for 30-60 seconds or in a toaster oven until warmed through to maintain the best texture.
Q: What other vegetables can I use besides asparagus
A: This recipe is very versatile for vegetarians. You can easily substitute the asparagus with other vegetables like finely chopped broccoli florets, sautéed mushrooms, wilted spinach (be sure to squeeze out all excess water), or diced bell peppers for a different flavor profile.
