Broccoli & Cheese Egg Muffins

These are tasty little savory broccoli and cheese egg muffins that use only a handful of ingredients. They feature no grains and are very low in carbs, making them ideal if you are on a low carb or keto diet. More so, they are a great way to sneak more veg into your kids’ breakfast! They freeze well too.

Chef Tips

• The vegetables (in this case, blitzed broccoli) need to be cooked a little first so that as much moisture can be cooked out and released, thus preventing a soggy end result.
• It is important to allow the cooked vegetables to cool a little before adding to the egg mix, to prevent parts of the egg cooking before filling the cases.
• Eggs are notorious for sticking – even to the best non-stick pans. I like to use parchment cups. If you prefer, spray the cases a little with your favorite non-stick baking spray.
• Use any low-carb vegetables (like grated zucchini and finely chopped peppers) – but be sure to cook them out first (as mentioned in the first tip).

Broccoli & Cheese Egg Muffins

Kate

When you need a quick breakfast, make a big batch of these delicious, savory egg muffins to have them for the week for a grab-and-go meal. They are also perfect for sack lunches for school and/or work.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Breakfast

Cuisine Gluten-Free, Low Carb

Calories 150 kcal

Equipment

• Mixing Bowl
• Wire Whisk
• Stainless Skillet
• Food Processor
• Muffin Cups
• Muffin Tin
•  Black Pepper
• Fine Ground Celtic Sea Salt
• Baking Powder
• Raw Grass-Fed Cheddar Cheese 
• Olive Oil

Ingredients

  

• 7 oz broccoli florets
• 1 Tb olive oil
• 6 large eggs
• 2.1 oz heavy cream
• 2.5 oz full-fat Cheddar cheese finely grated
• 1 tsp gluten-free baking powder
• Sea salt
• Freshly ground black pepper

Instructions

 

• Preheat the oven to 355°F (180°C) and line a muffin tray with 8 parchment cups.
• Chop the broccoli florets in a food processor.
• Heat the olive oil in a large non-stick pan and add in the broccoli. Fry over medium-high heat for 4-5 minutes, stirring regularly. Transfer to a wide, shallow bowl and leave to cool a little. (I use a wide bowl as it speeds up cooling.)
• Whisk the eggs in a bowl, then add the cream and grated cheese. Whisk in the baking powder, ensuring it is evenly distributed and the mixture is lump-free.
• Stir in the cooled broccoli and grated cheese, then divide the mixture between the 8 parchment cups. I like to use the ¼ cup from a set of measuring cups to do so, because you can be assured every ‘muffin’ gets equal amounts of the broccoli (which may sink to the bottom of the bowl).
• Bake on the middle shelf in the oven for 14-15 minutes.
• Delicious enjoyed warm, or straight from the fridge. Better yet, they freeze well!
  
  
  

Nutrition

Serving: 1gCalories: 150kcalCarbohydrates: 2gProtein: 9gFat: 12gSaturated Fat: 5gCholesterol: 150mgSodium: 230mgFiber: 1gSugar: 1g

Keyword broccoli and cheese egg muffins, gluten-free broccoli and cheese egg muffins, low carb broccoli and cheese egg muffins

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Hi, my name is Kate.

I love food. Real food. We eat all of the things that nursing school taught me were bad for you: butter, eggs, bacon, and raw milk.

I am a Nurse, a Mom, and a Real Food loving blogger. Just trying to save the world.

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