These Cheddar Broccoli Egg Muffins are a nutritious, high-protein breakfast that makes busy mornings a breeze. Packed with tender broccoli and savory cheeses, these bite-sized frittatas are a delicious way to sneak in your greens first thing in the morning.
With a fluffy egg base and a golden cheddar topping, they are perfect for meal prepping a healthy grab-and-go breakfast for the entire week.
Recipe Details
- Flavor Profile: A classic savory combination of broccoli and cheddar cheese, enhanced by the sharp, salty notes of Pecorino Romano and simple seasonings.
- Texture: Soft and fluffy eggs surround tender bites of steamed broccoli, all held together in a convenient muffin shape.
- Time: 10 minutes prep, 20 minutes bake time.
- Difficulty: Easy. It involves steaming veggies and whisking eggs.
What You’ll Need
To make this recipe, you will need a standard non-stick muffin tin and oil spray to prevent sticking. A steamer basket or microwave-safe bowl is needed to pre-cook the broccoli. The ingredients combine nutrient-dense broccoli with a mix of whole eggs and egg whites for a lighter texture, plus two types of cheese for maximum flavor.
Ingredient Notes
- Broccoli Florets – You need 4 cups of florets. Steaming them first ensures they are tender inside the muffin and don’t release too much water during baking.
- Eggs & Egg Whites – Using 4 whole eggs and 1 cup of egg whites boosts the protein content while keeping the muffins light and airy.
- Cheddar Cheese – Reduced-fat shredded cheddar adds that classic cheesy flavor and a nice melt on top.
- Pecorino Romano – This grated hard cheese adds a sharp, salty punch that seasons the egg mixture perfectly. Parmesan is a great substitute.
- Olive Oil – A teaspoon is used to toss the cooked broccoli, adding flavor and preventing it from drying out.
Add-ins and Substitutions
- Cheese – If you prefer full-fat cheese, feel free to use it. Pepper Jack or Swiss would also be delicious alternatives.
- Spices – A pinch of red pepper flakes or garlic powder can be whisked into the eggs for extra flavor depth.
- Vegetables – You can mix in diced red peppers or onions with the broccoli for more variety.
How to Make Cheddar Broccoli Egg Muffins
- Prep: Preheat oven to 350F. Spray a standard size non-stick muffin tin generously with olive oil spray.
- Steam Broccoli: Steam the broccoli florets with a little water for about 3 to 5 minutes until tender-crisp. Drain well.
- Season Veggies: When the broccoli is cooked, crumble or chop it into smaller pieces. Add the 1 tsp olive oil, salt, and pepper to the broccoli and mix well to coat.
- Fill Tins: Spoon the seasoned broccoli mixture evenly into 9 of the muffin tins.
- Whisk Eggs: In a medium bowl, beat the egg whites, whole eggs, grated Pecorino Romano (or Parmesan), and a pinch of salt and pepper.
- Pour: Pour the egg mixture into the greased tins over the broccoli until they are a little more than 3/4 full.
- Bake: Top each muffin with the shredded cheddar cheese. Bake in the oven until the eggs are fully cooked and set, about 20 minutes.
- Serve: Serve immediately.
Pro Tip: Make sure to chop or crumble the steamed broccoli into small, bite-sized pieces. If the chunks are too large, the egg mixture won’t bind the muffin together properly, and they might fall apart when you take them out of the tin.
Recipe Tips
- Don’t Overfill: Eggs puff up significantly in the oven. Filling them just over 3/4 full prevents them from overflowing and making a mess.
- Grease Generously: Egg muffins are notorious for sticking. Be generous with the olive oil spray, or use silicone muffin liners for guaranteed easy removal.
- Check Doneness: The centers should be firm to the touch and not jiggly. A toothpick inserted into the center should come out clean (minus any melted cheese).
FAQs
- Can I use frozen broccoli? Yes, thaw it completely and squeeze out any excess water before seasoning and adding to the tins. You can skip the steaming step if using thawed frozen broccoli.
- How long do these last? They stay fresh in the refrigerator for up to 4-5 days, making them perfect for meal prep.
- Can I freeze them? Absolutely. Wrap cooled muffins individually in plastic wrap and freeze for up to 3 months. Thaw overnight in the fridge or microwave gently.
Serving Suggestions
- Toast: Serve with a slice of whole-grain toast or an English muffin.
- Fruit: Pair with a side of berries or melon for a balanced breakfast.
- Hot Sauce: A dash of hot sauce or salsa on top adds a great kick.
Make This Recipe in Advance
- Storage: Wrap any leftovers in plastic wrap or store in an airtight container in the refrigerator to enjoy during the week.
- Reheating: Reheat in the microwave for 30-45 seconds until warm.
Cheddar Broccoli Egg Muffins
- Total Time: 30 minutes
- Yield: 9 Muffins 1x
Description
These Cheddar Broccoli Egg Muffins are a nutritious, high-protein breakfast that makes busy mornings a breeze. Packed with tender broccoli and savory cheeses, these bite-sized frittatas are a delicious way to sneak in your greens first thing in the morning. With a fluffy egg base and a golden cheddar topping, they are perfect for meal prepping a healthy grab-and-go breakfast for the entire week.
Ingredients
- 4 cups broccoli florets
- 4 large whole eggs
- 1 cup egg whites
- 1/4 cup reduced-fat shredded Cheddar cheese
- 1/4 cup grated Pecorino Romano (or Parmesan cheese)
- 1 teaspoon olive oil
- Salt and fresh ground black pepper, to taste
- Olive oil spray (for the pan)
Instructions
Prep
Preheat your oven to 350°F (175°C). Generously spray a standard-sized non-stick muffin tin with olive oil spray. (You will need 9 cups).
Steam Broccoli
Place broccoli florets in a steamer basket or microwave-safe bowl with a little water. Steam for 3 to 5 minutes until tender-crisp. Drain well.
Season Veggies
Chop or crumble the cooked broccoli into small, bite-sized pieces. In a bowl, toss the broccoli with 1 teaspoon of olive oil, salt, and pepper until coated.
Fill Tins
Divide the seasoned broccoli mixture evenly among 9 of the muffin cups.
Whisk Eggs
In a medium bowl or large measuring cup, whisk together the whole eggs, egg whites, grated Pecorino Romano (or Parmesan), and a pinch of salt and pepper.
Pour
Pour the egg mixture over the broccoli in the tins, filling them a little more than 3/4 full.
Bake
Sprinkle the shredded Cheddar cheese evenly over the tops of the muffins. Bake for 20 minutes, or until the eggs are fully set and slightly golden.
Serve
Remove from the oven and serve immediately, or let cool for meal prep.
Notes
Chop Small: Be sure to chop the steamed broccoli into small pieces. If the chunks are too large, the egg mixture won’t bind the muffin together, and they may crumble when you try to eat them.
Prevent Sticking: Egg muffins love to stick to the pan. Spray the tin very generously, or consider using silicone muffin liners for guaranteed easy removal.
Don’t Overfill: Eggs puff up significantly while baking. Filling them only 3/4 full ensures they don’t overflow and make a mess in your oven.
Frozen Broccoli: You can use frozen broccoli. Thaw it completely and squeeze out any excess water before seasoning. You can usually skip the steaming step if using thawed frozen broccoli.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 Muffin
- Calories: 85
- Sugar: 1g
- Sodium: 190mg
- Fat: 4g
- Saturated Fat: 2g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 9g
- Cholesterol: 85mg
Keywords: broccoli egg muffins, healthy breakfast meal prep, keto breakfast ideas, gluten free breakfast on the go, cheddar broccoli frittata, high protein breakfast
