Broccoli & Cheese Egg Muffins

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.
Broccoli & Cheese Egg Muffins | Real Food RN

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 | Real Food RN
Yield: Makes 8

Broccoli & Cheese Egg Muffins

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

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.

Ingredients

Instructions

    1. Preheat the oven to 355°F (180°C) and line a muffin tray with 8 parchment cups.
    2. Chop the broccoli florets in a food processor.
    3. 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.)
    4. 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.
    5. 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).
    6. Bake on the middle shelf in the oven for 14-15 minutes.
    7. Delicious enjoyed warm, or straight from the fridge. Better yet, they freeze well!

      Broccoli & Cheese Egg Muffins | Real Food RN

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 150Total Fat: 12gSaturated Fat: 5gCholesterol: 150mgSodium: 230mgCarbohydrates: 2gFiber: 1gSugar: 1gProtein: 9g

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Broccoli & Cheese Egg Muffins | Real Food RN
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