egg muffin cups featured image

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!

Overhead shot of 3 egg muffin cups on a plate with one cut in half

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.

egg muffin cup cut in half showing the inside of the muffin

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.

You can pre-order your cookbook by visiting this link! (Available on February 6, 2021)

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!

Muffin Pan

baked egg muffin cups in the baking pan on cooling rack

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.
asparagus and tomato egg muffin cups on serving plate

Other Keto Vegetarian, Fish, and Seafood Recipes To Try

Cajun Shrimp

Keto Egg Salad

Keto Dutch Baby

Fried Cod Fish Sticks

Boiled Shrimp with Old Bay Seasoning

Garlic Mashed Cauliflower

Spinach Artichoke Dip

Vegetarian Patties with Marinara Sauce

Check out all of my keto recipes on Grumpy’s Honeybunch!

*If you made these Asparagus and Tomato Egg Muffin Cups, please give them a star rating*

Three Egg Muffin Cups on a plate with one cut in half

Egg Muffin Cups with Tomato and Asparagus

Egg Muffins that are easy to make, super flavorful and easily portable. A great make ahead breakfast idea.
5 from 1 vote
Print Pin Rate
Course: Keto Breakfast
Cuisine: American
Keyword: Egg Muffin Cups
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 193kcal

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 cup chopped asparagus
  • 1 cup chopped tomatoes
  • 1/2 cup chopped onion
  • 2 cloves garlic
  • 6 large eggs
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Instructions

  • Preheat the oven to 350°F. Generously grease a 12-cup muffin pan with olive oil.
    oiled muffin pan
  • 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.
    sauteing veggies
  • In a small bowl, whisk the eggs, salt, and pepper until well blended. Stir in the cooked veggies.
    adding pepper to eggs in mixing bowl
  • Pour the egg mixture evenly into the prepared muffin cups.
    scooping egg mixture to put in muffin pan
  • Bake for 20 minutes, or until the tops are firm to the touch and the eggs are cooked.
    baked egg muffins in baking pan

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.

Nutrition

Serving: 3egg muffins | Calories: 193kcal | Carbohydrates: 6g | Protein: 11g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 279mg | Sodium: 692mg | Potassium: 289mg | Fiber: 2g | Sugar: 3g | Vitamin A: 969IU | Vitamin C: 9mg | Calcium: 61mg | Iron: 2mg

About the Author: Shelby Law Ruttan

Shelby is the author/owner of Grumpy's Honeybunch. Established in 2007, she shares and preserves family recipes as well as recipes for cooking light and keto. She is an experienced, self-taught home cook who loves to share recipes with others. You can see her work on websites such as Veal Made Easy, Parade, Community Table, SoFab Food, Yummly, and FoodGawker.

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Shelby Welcome! I'm Shelby, author of Grumpy's Honeybunch. I have been sharing family favorite recipes since 2007. I started the Keto Diet in October 2017 and since then I have been creating Keto ... read more

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