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