Low carb, protein packed Broccoli Cheddar Egg Muffins – these eggy muffin bites that are easy to make and are great for grab & go breakfasts and snacks! Enjoy now or freeze for later. | Gluten Free + Keto + Vegetarian

Egg muffins! Have your tried them?

They’re low carb, high protein little bites of eggy, goodness and they’re kind of perfect for meal prepping and enjoying as on-the-go snacks. Not to mention they’re surprisingly filling for such little things.

After getting loads of questions on this Broccoli & Cheddar Crustless Quiche about making mini quiches I thought it was time to put together an official recipe to with a few tips to see you through and now I just want to try making them with ALL THE FLAVOURS.

But first these first – these broccoli cheddar egg muffins!

How to Make these Broccoli Cheddar Egg Muffins

Altogether these muffins are made up of 9 ingredients and can be prepped in about 10 minutes. The prep can be broken up into 3 stages:

• Prep the veg
• Prep the egg mixture
• Fill the cups

Start out by sautéing your onion in a little bit of onion. After a few minutes of that, stir in the chopped up broccoli and garlic and continue to cook another couple of minutes.

Meanwhile, begin working on your egg mixture. Add all of the remaining ingredients to a large bowl except for the cheese and whisk together until well combined. Once combined, stir in the cheese.

Next, take your broccoli mixture and divide it between the 12 greased or lined muffin cups. I recommend adding your veggies to your muffins cups and then pouring the egg mixture over the top so that you get an even distribution of veg between all of your egg muffins.

Once your muffin cups are filled with veg, pour the egg mixture over the top, filling the cups about 3/4 of the way full. Make sure not to over fill the cups as your eggs will puff up as they cook.

Once filled, place the egg muffins in the oven and bake for about 20-25 minutes. When done, the tops will be golden and the centres no longer jiggly.

At this point all you need to do is let the muffins cool in their tins for about 10 minutes before removing and that’s it.

Egg Muffins Tips & F.A.Q.’s

• Make sure to use muffins liners or grease your tins well to keep them from sticking to the pan! If greasing your tin also make sure to start with a clean, dry muffin tin.
• Only fill about 3/4 of the way full as the eggs will puff up (and then deflate) as they cook.
• Wait about 10 minutes for the muffins to cool before removing from the pan.
• Whisk your egg mixture together in a bowl with a pourable spout or transfer to a jug with a spout. This will make your egg pouring 100% easier and cleaner.

Can you substitute almond milk for milk in this quiche? 

• Yes! If you’re looking to cut down the calories and amount of dairy in this recipe you can in fact use almond milk or any other type of dairy free milk you like – though make sure it’s an unsweetened one. You can also use a dairy free shredded cheese substitute to make this fully dairy free. 

How long will these egg muffins keep in the fridge/freezer?

• You can keep these stored in an air-tight container in the fridge for up to 4-5 days or in the freezer for up to 3 months.

How do your freeze these for later?

• Let these muffins cool completely and then store in a freezer safe bag or container.

How do you reheat these egg muffins?

• If you’re in a rush – just pop these in the microwave for 30 seconds at a time until heated through.
• If you prefer reheating in the oven your can warm them through at 350°F/180°C for about 7-10 minutes. If you’re heating from frozen you’ll need to add another 5 minutes of time on.

Feel free to play around with your egg muffin fillings or let me know what flavours combos you’d like to see!

By the way – if you enjoy these tasty broccoli egg bites you might also enjoy my Chicken Broccoli Fritters!

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Recipe

Broccoli Cheddar Egg Muffins

Yield: 12 muffins Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes

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Low carb, protein packed Broccoli Cheddar Egg Muffins - these eggy muffin bites that are easy to make and are great for grab & go breakfasts and snacks! Enjoy now or freeze for later. | Gluten Free + Keto + Vegetarian

Ingredients

• 1 tbsp (15 ml) olive oil
• 1/2 cup (80 g) yellow onion, sautéed
• 6 eggs
• 1 cup (240 ml) milk or cream
• 1 teaspoon garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne
• 1 cup (113 g) grated cheddar
• 2 cups broccoli florets, chopped fine (about 1 small/medium head)

Need help converting to weights? Check out my cups to grams Conversion Guide.

Instructions

1. Preheat oven to 350°F/180°C. Lightly grease or line a 12 cup muffin tin and set aside.
2. Warm the olive oil in a skillet over a medium heat. When the oil is hot add the onion and sauté for about 4-5 minutes until softened. Add the broccoli and garlic and cook another 2-3 minutes.
3. In a large mixing bowl, whisk together the eggs, milk, salt and cayenne until well mixed. Stir in the cheese.
4. Evenly divide the chopped broccoli pieces and sautéed onion between muffin cups.
5. Pour the egg mixture over the broccoli. Fill the cups up about 3/4 of the way full. Place in the middle of the preheated oven and bake uncovered for 20-22 minutes or until the tops are firm the eggs are no longer jiggly.
6. Let the muffins cool for about 10 minutes in the pan before removing. Run a knife around the edges of the muffins to help release the muffins from the pan.

Notes

• Milk Substitutions: You can use any kind of unsweetened milk/non dairy milk.

• Make it dairy free: Use a dairy free cheese

• You can keep these stored in an air-tight container in the fridge for up to 4-5 days or in the freezer for up to 3 months.

Nutrition Information

Yield: 12

Serving Size:

1 muffins Calories: 101Total Fat: 7gSaturated Fat: 3gCarbohydrates: 3gFiber: 1gSugar: 2gProtein: 7g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Course: Breakfast & Brunch Cuisine: American