I love making lots of these easy-to-prepare, high-protein foods. Broccoli and cheese egg muffin For meal prep and breakfast on the go.
Broccoli and cheese egg muffin
These egg muffins are a great way to start your morning, as they’re protein-packed, taste great, and will keep you satisfied until lunch. You can mix and match the vegetables, cheeses and meats of your choice. If you want a quick breakfast, freeze it and then pop it in the microwave for 1 minute. I also make egg white muffins if I want something lower in fat.
These egg muffin cups can be made in many different ways using whatever you have in your fridge. I have a few other suggestions.
Egg muffin variations:
- egg: I usually like to combine egg whites with whole eggs, but if you want to use egg whites, that’s fine too.
- green eggs and ham – Add frozen spinach, chopped green onions and ham.
- kale – Add chopped onions and chopped fresh baby kale.
- mushrooms and cheese – Sliced mushrooms and Swiss cheese.
- Or try these loaded egg muffins.
How long do egg muffins keep in the refrigerator?
Egg muffins can be stored in the refrigerator for 5 days. To heat, microwave in 30 second intervals to heat through.
How to make broccoli and cheese egg muffins
More breakfast prep ideas
yield: Four one person
Serving size: 2 egg muffin
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Preheat oven to 350F.
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Steam the broccoli in a small amount of water for 3-5 minutes.
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When the broccoli is cooked, break it into small pieces, add olive oil, salt and pepper and fry. Mix well.
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Liberally spray a standard-size nonstick muffin mold with oil and spoon broccoli mixture evenly into 9 molds.
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Whisk the egg whites, eggs, grated cheese, salt and pepper in a medium bowl.
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Pour into a greased can just over 3/4 of the way over the broccoli.
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Top with grated cheddar cheese and bake in the oven for about 20 minutes until golden brown. Consume immediately.
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Wrap leftovers in plastic wrap, refrigerate, and enjoy within a week.
Last step:
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Provided by: 2 egg muffin, calorie: 167 kcal, carbohydrates: Five g, protein: 18 g, obesity: 8.5 g, cholesterol: 170 mg, sodium: 317 mg, fiber: 2.5 g
