30-Minute Low Carb Asparagus Egg Bites
Savory baked egg cups loaded with chopped asparagus and Parmesan cheese. These protein-rich, vegetable-packed bites bake in a muffin tin until golden and puffy, then deflate slightly as they cool. Ideal for meal prep, keto diets, or quick breakfasts.
Ingredients
- non-stick cooking spray
- 3 medium stalks asparagus, chopped into small pieces
- 6 eggs
- 1 tbs unsweetened almond milk
- salt
- pepper
- 2 tbs grated Parmesan
Instructions
- 1
Preheat oven to 400F (400°F).
- 2
Spray a six-hole muffin pan liberally with non-stick cooking spray.
- 3
Chop asparagus into small pieces to yield about half a cup and divide among muffin cups.
- 4
Beat eggs and almond milk together in a jug.
- 5
Season egg mixture with salt and pepper then divide between muffin cups.
- 6
Sprinkle grated Parmesan over each cup.
- 7
Bake in preheated oven until golden brown on top and egg is cooked through.
- 8
Remove from pan and serve warm or let cool fully before storing.
Tips
Egg bites will puff up significantly during baking but deflate slightly as they cool.
Can be made ahead and stored in the fridge for several days.
Good to Know
Refrigerate in an airtight container for up to 4 days. Reheat gently in a 325F oven or microwave.
Prepare egg mixture and chop asparagus the night before. Assemble and bake fresh, or bake fully and refrigerate.
Serve warm or at room temperature as a breakfast, snack, or light lunch.
Common Mistakes
Avoid overfilling muffin cups; leave a little space for the egg to puff.
Do not underbake; ensure centers are set to avoid runny eggs.
Do not skip the nonstick spray; eggs will stick otherwise.