Baked Broccoli & Feta Egg Cups

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-35 Minute Average 2 servings

Ingredients

Amount Ingredient
1 tablespoons, 1 1/3 teaspoons Coconut Oil
2 cups Broccoli, Flower Clusters
3 large Egg
1/8 cups Almond Milk, Unsweetened
2/3 teaspoons Nutmeg, ground
1/3 cups, crumbled Feta Cheese

Steps

1 Preheat oven to 350. Grease ramekins with coconut oil and set aside.
2 Bring a medium sized pot of water to a boil. Add broccoli florets and cook until bright green (about 5 mins). Transfer cooked broccoli to a cutting board, dry with a paper towel and chop finely.
3 In a large bowl, whisk together eggs, almond milk, salt, pepper and nutmeg or any other spices you like. Next, stir in broccoli and feta. Mix well.
4 Place ramekins on a baking sheet. Pour broccoli and egg mixture into ramekins, dividing it evenly. Be sure to leave some space at the top as the eggs rise as they bake.
5 Bake for 30 minutes or until golden brown. Remove from oven. Enjoy them while they are hot! If you aren't eating them right away, let cool and store covered in fridge.

Add Sea Salt & Black Pepper if desired.

Nutrition

Gluten Free Low Carb Low Sugar Main Dishes, Side Dishes Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 287.74 kcal 10%
Protein 15.18 g 30%
Total lipid (fat) 23.55 g 36%
Carbohydrate, by difference 5.49 g 2%
Fiber, total dietary 1.75 g 7%
Sugars, total 2.37 g  
Minerals
Calcium, Ca 206.52 mg 21%
Iron, Fe 2.12 mg 12%
Sodium, Na 361.68 mg 15%
Vitamins
Vitamin C, total ascorbic acid 66.19 mg 110%
Vitamin B-12 1.28 µg 21%
Vitamin A, RAE 151.25 µg  
Vitamin E (alpha-tocopherol) 0.83 mg 4%
Vitamin D 73 IU 18%
Lipids
Fatty acids, total monounsaturated 4.68 g  
Fatty acids, total polyunsaturated 2.45 g  
Fatty acids, total trans 0.03 g  
Cholesterol 301.23 mg 100%
Calories 288
% Daily Value*
Total Fat 24g 36%
Saturated Fat 15g 76%
Trans Fat 0g  
Cholesterol 301mg 100%
Sodium 362mg 15%
Total Carbohydrate 5g 2%
Dietary Fibers 2g 7%
Sugars 2g  
Protein 15g 30%
Vitamin D 2µg  
Calcium 207mg 21%
Iron 2mg 12%
Potassium 354mg 10%
Nutrient Per Serving RDA%
Proximates
Water 135.33 g 7%
Calories (Energy) 287.74 kcal 10%
Energy 820.58 kJ  
Protein 15.18 g 30%
Total lipid (fat) 23.55 g 36%
Ash 2.76 g  
Carbohydrate, by difference 5.49 g 2%
Fiber, total dietary 1.75 g 7%
Sugars, total 2.37 g  
Sucrose 0 g  
Glucose (dextrose) 0.28 g  
Fructose 0 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Minerals
Calcium, Ca 206.52 mg 21%
Iron, Fe 2.12 mg 12%
Magnesium, Mg 35.05 mg 9%
Phosphorus, P 280.7 mg 40%
Potassium, K 353.91 mg 10%
Sodium, Na 361.68 mg 15%
Zinc, Zn 2.02 mg 13%
Copper, Cu 0.1 mg 5%
Manganese, Mn 0.21 mg  
Selenium, Se 29.21 µg 42%
Fluoride, F 0.83 µg  
Vitamins
Vitamin C, total ascorbic acid 66.19 mg 110%
Thiamin 0.12 mg  
Riboflavin 0.64 mg  
Niacin 0.76 mg  
Pantothenic acid 1.77 mg  
Vitamin B-6 0.35 mg 17%
Folate, total 94.07 µg  
Folic acid 0 µg  
Folate, food 94.07 µg  
Folate, DFE 94.07 µg  
Choline, total 224.24 mg 45%
Betaine 0.23 mg  
Vitamin B-12 1.28 µg 21%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 151.25 µg  
Retinol 151.22 µg  
Carotene, beta 0.9 µg  
Carotene, alpha 0 µg  
Cryptoxanthin, beta 7.11 µg  
Vitamin A, IU 2672.16 IU 53%
Lycopene 0 µg  
Lutein + zeaxanthin 377.25 µg  
Vitamin E (alpha-tocopherol) 0.83 mg 4%
Vitamin E, added 0 mg  
Tocopherol, beta 0.01 mg  
Tocopherol, gamma 0.38 mg  
Tocopherol, delta 0.05 mg  
Vitamin D (D2 + D3) 1.6 µg  
Vitamin D3 (cholecalciferol) 1.6 µg  
Vitamin D 73 IU 18%
Vitamin K (phylloquinone) 0.67 µg 0%
Lipids
Fatty acids, total saturated 15.26 g 76%
4:0 0.2 g  
6:0 0.14 g  
8:0 0.14 g  
10:0 0.5 g  
12:0 0.29 g  
14:0 0.84 g  
15:0 0.01 g  
16:0 3.01 g  
17:0 0.02 g  
18:0 0.99 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 4.68 g  
14:1 0.01 g  
15:1 0 g  
16:1 undifferentiated 0.25 g  
16:1 c 0.15 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 3.58 g  
18:1 c 2.54 g  
18:1 t 0.02 g  
20:1 0.02 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 2.45 g  
18:2 undifferentiated 1.28 g  
18:2 n-6 c,c 1.15 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.19 g  
18:3 n-3 c,c,c (ALA) 0.03 g  
18:3 n-6 c,c,c 0.01 g  
18:4 0 g  
20:2 n-6 c,c 0.01 g  
20:3 undifferentiated 0.02 g  
20:3 n-6 0.02 g  
20:4 undifferentiated 0.14 g  
20:5 n-3 (EPA) 0 g  
22:4 0.01 g  
22:5 n-3 (DPA) 0.01 g  
22:6 n-3 (DHA) 0.04 g  
Fatty acids, total trans 0.03 g  
Fatty acids, total trans-monoenoic 0.02 g  
Cholesterol 301.23 mg 100%
Phytosterols 0.34 mg  
Amino Acids
Tryptophan 0.2 g  
Threonine 0.64 g  
Isoleucine 0.78 g  
Leucine 1.26 g  
Lysine 1.09 g  
Methionine 0.4 g  
Cystine 0.24 g  
Phenylalanine 0.74 g  
Tyrosine 0.59 g  
Valine 1 g  
Arginine 0.84 g  
Histidine 0.37 g  
Alanine 0.79 g  
Aspartic acid 1.34 g  
Glutamic acid 2.13 g  
Glycine 0.42 g  
Proline 0.81 g  
Serine 1.09 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg