Breakfast, lunch or a light dinner, my Mini Mushroom Veggie Egg Bakes are an easy fix that can be all gobbled up right on the spot or chilled (or frozen) and reheated later when life gets in the way of making a nourishing meal.
Eggs are a great way to add some protein into your day, and when you add a medley of veggies, it’s definitely a win-win. With no cheese or meat, these mushroom egg bakes are vegetarian, dairy-free, gluten-free and Whole30 compliant. Swap the white potatoes for sweet potatoes and they’ll be Paleo perfect. Read on to get one of my favorite meal prep egg recipes.
For these mushroom egg ramekins, you’ll need to round up 8-ounce ramekins – my sister-in-law gifted me with these cute red Le Crueset Cocotte stone wear ones you see in the photos, they have lids – but the lids are not necessary. Regular 8-ounce ramekins work just fine, as will a jumbo-size muffin tin (I like the silicone cups because the eggs (or muffins later) just pop out so easily).
The process to make these mushroom egg bakes is really simple, I’m using frozen (thawed) cauliflower rice and then just chop up mushrooms, spinach and a potato in small bits. After sautéing this up with garlic, it’s just a matter of whisking up eggs, seasoning with salt and pepper, and dividing it all up evenly among four ramekins.
Mini mushroom egg muffins bake up in about 24 minutes, and puff up beautifully, little like a souffle, when coming right out of the oven. I wish I would have captured a photo of that, but turned my back to do another task while they cooled, and during those 10 minutes they settled down a bit. But still beautiful, and yummy, and healthy! 
Serve warm or stick in the fridge and reheat in the microwave when you need a quick meal or hearty snack. Looking for meal prep egg recipes? Make a couple batches of these Whole30 egg bakes and stick in the freezer.
Mini Mushroom Egg Bakes have almost 15g protein each and are relatively low-carb with 9.3g net carb per serving – and only 227 calories. As I mentioned early, no cheese or grains or meat and suitable for a vegetarian, whole30 or low-carb diet. Enjoy.
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Quick and easy, plus meal-prep friendly -- these little omlettes4 in a rameking will be your new favorite for breakfast, lunch or a late dinner.
- 1 tablespoon olive oil
- 1 cup cauliflower rice
- 1 cup chopped mushrooms
- 1 cup chopped potato about 1 medium
- 2 cups chopped fresh spinach
- 2 teaspoons minced garlic
- 8 large eggs
- ½ teaspoon salt
- ½ teaspoon ground pepper
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Heat oven to 375 F degrees.
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Chop up mushrooms and potato in small bits, almost a dice. Chop spinach.
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Heat large skillet to medium-high heat, add olive oil. Add thawed cauliflower rice, mushrooms and potato to skillet and saute for 6 to 7 minutes until softening. In last minute, add in spinach and garlic, stir until wilted.
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Divide vegetable mixture among four 8-oz ramekins or jumbo muffin tins.
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Whisk eggs in large bowl, season with salt and pepper. Pour mixture evenly over veggie mixture in ramekins.
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Set filled ramekins on a baking tray and bake on center rack of oven for 22 to 24 minutes.
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Eggs may puff up over the edge a bit, but will settle down some when cooling. Let cool for 2 minutes, serve warm!
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Leftovers may be stored in fridge for 3 days, or longer in freezer. Reheat in microwave.
