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Asparagus and Mozzarella Egg Cups

These asparagus and mozzarella egg cups are a simple, high-protein, low-carbohydrate breakfast, brunch or light lunch. They need no added oil and are naturally gluten-free, making them a useful option when you want a filling meal without much preparation. The eggs, mozzarella and added chickpea flour or pea protein provide plenty of protein, while asparagus adds fibre and fresh flavour. The mozzarella also contributes calcium, which makes these egg cups a useful addition to a bone-conscious diet. They are particularly nice served warm with a crisp green salad and, if you want a more substantial meal, a slice of sourdough on the side. They can also be made ahead and reheated gently.
Print Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Resting Time 4 hours
Total Time 30 minutes
Servings: 2 people
Cuisine: Italian
Calories: 1234
Ingredients Method

Ingredients
  

  • 4 eggs
  • 1 bunch asparagus
  • 4 spring onions thinly sliced
  • 2 Tbsp fresh parsley chopped
  • 1 cup grated mozzarella
  • 1 Tbsp chickpea flour or pea protein powder
  • Salt and freshly ground black pepper

Method
 

  1. Snap off the woody ends of the asparagus. Lightly grill or steam the asparagus until just tender. Leave to cool, then cut into approximately 1cm pieces.
  2. Thinly slice the spring onions, chop the parsley and grate the mozzarella.
  3. Lightly whisk the eggs in a mixing bowl. Sift in the chickpea flour or pea protein and whisk until smooth and free of lumps.
  4. Fold in the asparagus, spring onions, parsley and mozzarella. Season with salt and freshly ground black pepper.
  5. Divide the mixture between four silicone muffin moulds or two deeper silicone baking cups.
  6. Air fry at 180°C for 15–20 minutes, or until the egg is set and the tops are lightly golden.
  7. Alternatively, bake in a preheated oven at 180°C for about 25 minutes, until set and lightly golden.
  8. Leave to cool for a few minutes, then serve warm with a crisp green salad.