Mushroom Kale Egg Cups (low-carb!)

Try these Mushroom Kale Egg Cups for a delicious & healthy make-ahead breakfast.

Having something to grab-n-go on those busy mornings is so so helpful. Life just keeps getting busier and busier, which typically makes it seemingly more difficult to get a healthy breakfast in if it’s not already made-ahead. These Mushroom Kale Egg Cups are super delicious, healthy, really easy to make, and re-heat nicely!

Mushroom Kale Egg Cups (low-carb!)

Can I modify these Mushroom Kale Egg Cups to make them Paleo or Whole 30?

Yes, these are easily modified to make Paleo or Whole 30 if that is your thing. Simply use a non-dairy milk alternative (think unsweetened almond milk or coconut milk) and leave out the cheese. It’s that simple!

How long will these last in the fridge?

Make sure to allow the egg cups to cool completely before putting in the refrigerator. Store them in an airtight container in the fridge, and they should keep for about 3-4 days!

Can I freeze these Mushroom Kale Egg Cups?

Absolutely! I would suggest doubling the recipe and freezing half of them. This way you can enjoy them one week, and have them prepped and ready to go for another! Simply prepare and fully bake egg cups, allow to cool completely, and then store in an airtight container in the freezer for up to 2 months. When you are ready to enjoy, re-heat in the microwave for 45-60 seconds.

Other Breakfast Meal-Prep ideas!


Mushroom Kale Egg Cups (low-carb!)

Mushroom Kale Egg Cups (low-carb!)
  • Author: Lindsay Cola (Tippens)
  • Prep Time: 20
  • Cook Time: 30
  • Total Time: 50 minutes
  • Yield: 12 egg cups 1x


  • 12 T ghee (can sub olive oil)
  • 8 oz mushrooms, sliced (crimini, white, shiitake) 
  • 1/2 yellow onion, diced 
  • 5 cloves garlic, minced
  • 5 c organic kale, removed from the stem, chopped 
  • 1/3 tsp thyme (fresh or dried)
  • 1/8 tsp truffle powder seasoning from Trader Joe’s (optional!)
  • 8 eggs 
  • 2/3 c milk (I used 2%, but you could sub unsweetened almond milk or coconut milk for whole 30)
  • 1 T dijon mustard 
  • 1 tsp garlic powder 
  • 3/4 tsp salt 
  • 1/2 tsp freshly cracked pepper 
  • 3/4 c shredded cheese (I used an Italian blend of parmesan, asiago, fontina, and provolone), Option to leave out for whole 30!


  1. Preheat oven to 325 degrees and coat a standard 12-cup muffin tin with cooking spray (or use these silicone baking cups for easy clean up!)
  2. To make mushroom kale mixture: Melt ghee in a medium non-stick skillet over medium-high heat. Add mushrooms & onion; saute for 3-4 minutes until mushrooms and onion have cooked down. Now add garlic, thyme, and truffle powder, if using, and cook another minute or two, until garlic becomes fragrant.  Add kale and season with salt and pepper.  Cook another few minutes until kale cooks down and is wilted; set aside. 
  3. To make the egg mixture: whisk eggs, milk, dijon, salt, pepper, garlic powder in a large bowl.  Stir in cheese and then the mushroom mixture. 
  4. To make the egg cups: divide the mixture among the muffin cups (about 1/4 c per cup).  Bake uncovered for 30-35 minutes. Carefully remove from pan and serve! 


If you would like to freeze these egg cups: simply make egg cups, allow to cool completely, store in an airtight container in the freezer for up to 2 months.  To re-heat– cover with a damp paper towel, and heat in the microwave for about 45-60 seconds. 

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