Broccoli & Sun-Dried Tomato Egg Cups

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!

This post brought to you by AllWhites Egg Whites. The content and opinions expressed below are that of Spiced.

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!One of the awesome added benefits of being a food blogger is that you often have a fridge full of delicious leftovers.  There’s only two of us here in the Spiced house (not counting our 2 rambunctious pups), and that means we often have leftovers.  And I’m totally ok with that!  In the winter, it means that we often have some sort of soup for lunch.  And when the weather is warmer, I can almost always rummage around the fridge and find some leftover grilled veggies.  

But truthfully, one of my favorite lunches is an egg white sandwich.  It’s my go-to lunch when we don’t have any leftovers hanging around, and it couldn’t be easier.  Scramble up a couple of egg whites with a pinch of Cajun seasoning, and then toss that on a toasted roll with a piece of cheese.  *Boom*  Lunch is served in less than 5 minutes.  Plus, there’s something awesome about eating a hot meal for lunch, right?

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!I use a lot of egg whites around here.  But I also hate wasting food.  So that’s where AllWhites Egg Whites come in.  I often keep a container in the fridge just for making my egg white sandwiches at lunch.  But the other day, I stumbled across a delicious recipe on the AllWhites website.  Broccoli & Sun-Dried Tomato Egg Cups.  Stop and think about all of the delicious flavors going on in there.  Plus, they are baked in cupcake wrappers…meaning it’s super easy to bake up a batch and then just re-heat a couple of these bad boys for lunch.  (They’re also a great option for grab-and-go breakfasts, too!)

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!Remember how I mentioned above that we often have leftovers hanging out in our fridge (and freezer)?  Well that applies to leftover desserts, too.  I have a bit of a sweet tooth, and I just can’t say no to a tasty dessert.  So I opt to hit the gym several mornings a week instead.  Combine that with eating healthier lunches, and I feel like it’s ok to have a slice of cake now and then.  For us, a balanced lifestyle is a healthy lifestyle.

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!Egg whites are an incredibly healthy source of protein.  They’re naturally fat-free and cholesterol-free, and they have a 0 PointsPlus® value on the Weight Watchers program.  Plus, it’s super convenient to just keep a container of AllWhites Egg Whites in the fridge.  It’s 100% egg whites with no yolks…perfect for whipping up easy egg white sandwiches, egg white omelets or these tasty Broccoli & Sun-Dried Tomato Egg Cups.  (AllWhites Egg Whites can be found in the refrigerated dairy section.)  

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!You could also mix up this recipe by just combining 3 cups of your favorite veggies (finely chopped) with a couple tablespoons of a low-fat cheese.  I’m thinking the next round should involve feta cheese with some marinated artichokes, tomatoes and olives.  Who’s with me on this one?

So I’m curious.  What is your go-to lunch?  Do you like eating hot meals in the middle of the day?

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!

Broccoli & Sun-Dried Tomato Egg Cups

These Broccoli & Sun-Dried Tomato Egg Cups are perfect for a quick breakfast or lunch on the go!
Print Pin Rate
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 12 servings
Calories: 48kcal


  • 2 cups broccoli finely chopped
  • ¾ cup sun-dried tomatoes, finely chopped
  • ¼ cup green onions finely chopped
  • 2 Tbsp Parmesan cheese grated
  • 1 tsp Italian seasoning
  • ½ tsp salt
  • ¼ tsp black pepper finely ground
  • 2 cups AllWhites egg whites


  • Preheat oven to 350°F.
  • Line a 12-cup muffin pan with cupcake liners (or grease with cooking spray).
  • Place broccoli, sun-dried tomatoes and green onions in a microwave-safe bowl. Add 1/3 cup of water. Cover lightly and microwave on high for 3½ minutes, or until tender. Drain any excess liquid and let cool for 5 minutes.
  • Stir in Parmesan cheese, Italian seasoning, salt and pepper.
  • Divide the vegetable mixture evenly between the 12 cups. Next, pour egg whites evenly into the 12 cups. (Note: Cups should be about ¾ full.)
  • Bake at 350°F for 22-24 minutes, or until set in center.
  • Remove cups from pan and place on wire rack to cool.

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  1. These look absolutely perfect for a grab ‘n go, breakfast! Brian is always running out the door with nothing but a cup of coffee in his hand. I think I’ll have a batch of these ready for him tomorrow!
    I have an egg white quiche that I love to make. It’s so much healthier without all of the fat from egg yolks. Great recipe, Dave!

    1. This isn’t too far from an egg white quiche, Becca…just in little muffin cups instead! We all know that bite-sized everything tastes better, right? As if quiche could get any better…hah! 🙂

  2. David, ah, the fridge PACKED with leftovers . . and the freezer. . it’s a bonus, yes but getting crazy. . love these savory egg cups!!! AllWhites egg whites sounds awesome because I hate separating eggs for recipes b/c then the yolk never gets used! I love simply making scrambled egg whites!

    1. Oh man, Alice…tell me about it! My fridge and freezer look like a perpetual game of tetris. “If I move the cake over here and the broccoli up there, then I think I can squeeze the milk in here. Oh man, I forgot about that container of sour cream!” Seriously though, scrambled egg whites are my go-to lunch most days. They’re quick, easy and there’s something to be said for a nice hot lunch, too.

  3. Duuuude -sundried tomatoes in egg cups??? This is such a wonderful recipe idea! Thanks so much for sharing it! I have seen AllWhites Egg Whites before, but, haven’t experimented with them – maybe, now’s my chance?! But then againg…seeing you seem to have all them leftovers just hanging around….
    I love eating hot meals in the middle of the day, but, usually, I am at work so just end up munching on a packed salad – besides, salads (and runs) help me justify eating a slice of cake every now and then, too – thanks for the giveaway, David!

    1. This is definitely the chance to try them out, Shashi! The egg cups idea is pure genius since you can grab these bad boys on the go. I heated them back up in a toaster oven, and they were perfect for lunch. But all of this talk about salads is making me want a delicious salad now. With feta. I love feta!

    1. Exactly! I’m glad you agree with the balance thing, too, Bianca. I mean, I used to think balance meant having a slice of cake or a cookie in each hand. But then I got smart and realized there are delicious options that are still healthy. But don’t take away my occasional piece of cake at night. Then it would be all out war! 😉

    1. Yes! These egg white cups are an awesome way to use leftovers, too, Linda! Got some extra veggies? Toss ’em in. A little extra cheese? Throw that in. I’m pretty sure these egg white omelets (just in cup form) could become a great solution for all of those random leftovers that I never know what to do with. Haha!

  4. Great idea. I love having something to grab and go for breakfast and using up leftovers, too, is a bonus. While I love using egg whites in angel cake this would be much more healthy.

    1. Hey, angel food cake isn’t that bad for you, Mary! But that’s another one of those crazy recipes that uses tons of egg whites. I think my recipe for angel food cake calls for like a dozen egg whites. But anytime I can find a quick and easy way to use leftovers and still be healthy? Well, that’s a win-win for sure! Thanks so much for your comment. 🙂

    1. Thanks so much, Jess! I had fun making these egg white omelets (that’s pretty much what they are) in muffin cups. Nice and easy for breakfast on the go!

    1. I agree with you, Christina! I enjoy my cereal and milk for breakfast, but sometimes it’s nice to have something a little different. Plus, anything bite-sized just tastes better, right? 🙂

  5. Gotta say these look quite tasty and I don’t know about you, but whenever there are little versions around I usually end up eating more. These little egg white muffins, and the flavor going on here, sound fantastic. I think I have everything in my fridge plus I’ll add some bacon on top!

    1. Oh yes, I definitely think some bacon on top would be a clutch addition to these mini egg white omelets, Kevin! Bacon just makes everything better, right? 🙂 I bet your fridge is a treasure trove of awesome leftovers, too.

    1. Heck yeah! I never thought about these as a post-workout snack…but they would be perfect for that. We should start a Wolfpack Cafe at the gym. Between these mini egg white omelets and your smoothies, I think we could hit it big! #WolfpackGymSolutions

  6. I could use some leftovers right about now. {cough, cough, hint, hint}
    I just cannot get over the cuteness of these egg cups. I mean how did you make egg cups look positively adorable?!!?! Some sort of photography magic happens as you travel upstate because nothing this cute happens with eggs in my kitchen!

    1. Are you sick, Lindsey? Do you have a cold? I sure hope not! The weather is getting too nice to be at home with a cold. I wish I could agree that upstate has some sort of magical photography properties…but you should have seen my creation yesterday. Let’s just say it didn’t turn out as well as these mini egg white omelets!

      1. LOL! I don’t have a cold, I’m just too lazy to make something this delicious looking right now 🙂 You are terrible at taking hints.
        I’m sure yesterday’s creation wasn’t nearly as bad as you thought…or at least its nothing that Photoshop can’t fix! 🙂

        1. I have a lot of words to describe you, Lindsey…and lazy is most certainly not one of them! I bet you have loads of leftovers just hanging out in your freezer. Well, maybe loads of baked goods. Cake is an acceptable dessert, right? 🙂

  7. You blog David is getting dangerous to me – you’ve been posting outrageously delicious things that I would love to try almost immediately! This combo is the perfect one, and I totally support the idea of using feta and artishoks. I would add some pine nuts as well, but that’s optional.

    1. Ooo…I’m digging the pine nut addition to the feta and artichokes version, Ben. I think you might be onto something there! This is a great way to use up random leftovers, too…although when exactly do I ever have leftover feta hanging around my fridge? (The answer is never!)

  8. Ahh the perks/downsides of food blogging- Packed freezers/fridges and happy happy friends. Actually I wonder if my friends actually like me as a person. Never mind!

    These look delicious, David and I love your rationale- Healthy lunch + gym + daily dessert. Also, Fridays and some weekends don’t count 😉 Lunch today is a failed blue cheese burger eaten between two slices of bread. Failed because I forgot the blue cheese.

    1. I suspect your friends do like you as a person, Arman. Although we may never know as I suspect you feed them properly every time they show up! I wish you could see my freezer right now…it’s totally a never-ending game of tetris in there. Haha! Blue cheese burger – the blue cheese is totally a fail! I’m making some chai tea latte cupcakes later today, and I almost forgot to pick up the chai tea latte at the store. Talk about fail…

  9. This recipe reminded me how much I love sun dried tomatoes and how much I miss them. Last time I cooked with them was for Christmas, that’s way too long. I love these egg cups, such a perfect make ahead breakfast, I can make them the day before and just heat some in the morning, my toddler will definitely enjoy them too.

    1. Yes…Christmas is way too long ago for sun-dried tomatoes, Katalina! I personally think of sun-dried tomatoes more in the spring and summer…and that’s perfect since the weather is finally warming up here. These are basically mini egg white omelets…baked in muffin cups. I totally reheated a couple for lunch and they were quite tasty. I’m all about easy (especially when it’s healthy, too)!

    1. Haha! I love eggs, too, Stephanie…except I usually end up eating them for lunch. I’m weird like that! (But I do turn them into an egg sandwich…so that’s totally acceptable lunchtime food!)

    1. I love egg white omelets for a quick and easy lunch, Ashley…but these cups were a totally fun twist. Plus, the broccoli and sun-dried tomato additions are quite tasty. Thank you so much for commenting! 🙂

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