Broccoli and Cheese Egg Muffins
A Healthy, High-Protein Breakfast You Can Meal Prep
These Broccoli and Cheese Egg Muffins are one of the simplest yet most satisfying breakfast options you can make at home. Each muffin is packed with protein, tender broccoli, and a blend of cheeses that melts beautifully into the eggs. They are perfect for busy mornings, weekly meal prep, lunchboxes, or a nutritious snack between meals.
The best part about this recipe is how adaptable it is. You can keep it classic with broccoli and cheddar, or customize it using the vegetables and cheeses you already have on hand. They refrigerate beautifully, reheat in seconds, and make mornings feel effortless.
Why You’ll Love These Egg Muffins
• High in protein and incredibly filling
• Easy to prep ahead for the entire week
• Made with simple ingredients you likely already have
• Naturally gluten-free and perfect for a healthy breakfast
• Customizable with endless vegetable combinations
• Great hot, warm, or even chilled straight from the fridge
Ingredients
Vegetable Base
• 4 cups broccoli florets
• 1 teaspoon olive oil
• Salt and freshly ground black pepper, to taste
Egg Mixture
• 4 large eggs
• 1 cup egg whites
• 1/4 cup grated Pecorino Romano (or Parmesan)
• Salt and black pepper, to taste
Topping
• 1/4 cup reduced-fat shredded cheddar cheese
For the Pan
• Olive oil spray for greasing the muffin tin
Instructions
Step 1: Prepare the Oven
Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin using olive oil spray, ensuring the sides and bottoms are well coated to prevent sticking.
Step 2: Cook the Broccoli
Place the broccoli florets in a steamer basket over a pot of simmering water. Steam for 3 to 5 minutes, or until the broccoli becomes bright green and slightly tender. Avoid overcooking; it should still have a little firmness.
Once steamed, transfer the broccoli to a cutting board and chop it into small bite-sized pieces. Place in a bowl and toss with olive oil, salt, and pepper.
Step 3: Add Broccoli to the Muffin Tin
Divide the broccoli evenly among 9–12 muffin cups. Press it down lightly to create a small base layer in each cup.
Step 4: Mix the Eggs
In a medium bowl, whisk together the eggs, egg whites, grated Romano (or Parmesan), salt, and pepper until the mixture is smooth and well combined.
Step 5: Assemble the Muffins
Pour the egg mixture evenly over the broccoli in each muffin cup, filling the wells about 75–80% full. Sprinkle the shredded cheddar over the top of each one.
Step 6: Bake
Bake for 20 to 22 minutes, or until the muffins are set, puffed, and lightly golden on top. Remove from the oven and allow them to cool for a few minutes before removing them from the tin.
Step 7: Serve or Store
Serve immediately for a warm breakfast, or allow them to cool completely if storing for meal prep. Wrap each muffin individually in plastic wrap or store in an airtight container in the refrigerator for up to 5 days.
Reheat in the microwave in 30-second intervals, or enjoy them cold if you prefer.
Variations and Add-In Ideas
These muffins adapt well to a wide range of ingredients. Try one of these variations:
• Spinach and Scallion: Replace broccoli with steamed spinach and sliced green onions.
• Mushroom and Swiss: Sauté sliced mushrooms until golden, then combine with shredded Swiss cheese.
• Kale and Onion: Lightly sauté onions and chopped baby kale before adding them to the muffin cups.
• Bell Pepper and Cheddar: Dice bell peppers for a colorful and crunchy version.
Tips for Perfect Egg Muffins
• Make sure to grease the muffin tin very well to prevent sticking.
• Chop the vegetables into small pieces so they distribute evenly in each muffin.
• Allow the muffins to cool before storing to prevent condensation.
• For extra flavor, add a pinch of dried herbs such as thyme, oregano, or basil.
Nutrition Information
Serving size: 2 egg muffins
Estimated per serving:
Calories: 167
Protein: 18 g
Carbohydrates: 5 g
Fat: 8.5 g
Fiber: 2.5 g