Whole30 Cheesy Broccoli Egg Muffins

Cheesy broccoli egg muffins are the perfect breakfast and can easily be made ahead of time, great for busy mornings!

These dairy free cheesy broccoli egg cups are made with just 6 ingredients and are delicious hot, cold or room temperature! Packed with veggies, these egg muffins are dairy free, gluten free, low carb, Whole30, vegetarian and paleo friendly.

Ingredients

• Broccoli
• Eggs
• Egg Whites
• Salt
• Garlic Powder
• Nutritional Yeast
• Sundried Tomatoes

How to make cheesy broccoli egg muffins

1. Preheat the oven to 400F and chop the broccoli into 1-2 inch pieces (florets and stalk) and process the broccoli in the food processor until it resembles large pieces of rice. If you do not have a food processor, just chop the broccoli by hand into very small bits.
2. Preheat a large skillet over medium heat. Add nonstick spray and add broccoli to cook 3-5 minutes, stirring occasionally. Alternatively, you can cook the broccoli in the microwave (2-3 minutes) or leave it raw.
3. In a small mixing bowl, combine the eggs and egg whites, taking the time to really beat them together to break up the egg whites.
4. In a mixing bowl, combine the cooked broccoli, salt, garlic powder, nutritional yeast and sundried tomatoes. Stir well to fully coat the broccoli.
5. Add the eggs to the broccoli mixture and stir well.
6. Add silicone liners, parchment paper liners to a muffin tin or use a silicone muffin tray (my preferred method). Use a ¼ cup measuring cup to divide the broccoli egg mixture between the muffin cavities.
   
   
   
7. Bake in the oven for 20-22 minutes.
8. Take out of the oven and allow to cool slightly before removing to fully cool on a wire rack on the counter.
   
   

What you need to make this recipe

• Food processor
• Silicone Muffin Tin or Silicone Muffin Liners
• Muffin Tin

Other fun additions

To add more protein: You can stir in cooked bacon, turkey bacon, sausage, white beans or even hemp hearts.

To add more veggies: Bulk up the broccoli muffins even more with things like roasted red pepper, tomatoes, chopped asparagus, cooked zucchini, cooked onions, cooked mushrooms, spinach, kale, jalapenos, etc.

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Top tips

Eggs love to stick to traditional muffin tins. I would not recommend pouring eggs into a regular greased muffin tin. To make clean up easy, I would recommend using silicone muffin liners (they are re-usable and don’t stick to eggs). You can also try parchment paper liners (however I’ve had eggs stick to these as well.

The best thing to make egg muffins in is a silicone muffin tin. The eggs never stick, they are easy to pop out after baking and it’s so easy to clean. These are well worth the investment!

I find that veggies often release water when they are cooking so I like to quickly saute veggies to help release some of that water before adding it to the egg cups. Cooking the broccoli ahead of time is a personal preference, but if you have the time, I would highly recommend you sauté the veggies first.

What can you serve with egg muffins

These cheesy broccoli egg muffins are great on their own, especially if you are on the go for breakfast or just need something quick. However, you can always prep some other foods ahead to serve with these egg cups. Some other ideas include:

Add more protein: with turkey bacon, bacon, breakfast sausage or chicken sausage or white beans.

Add more veggies: You can prep a nice salad to go along side of these broccoli cheese cups, like this shredded brussel sprouts salad with creamy balsamic dressing, or you could serve some quick air fryer brussel sprouts on the side.

Add a sauce for dipping: These broccoli egg muffins would be great dipped or topped with some homemade pesto or homemade ketchup!

How to store broccoli egg muffins

These are even better the next day, so they are fantastic for meal prep! You can store these broccoli cheese muffins in the fridge for up to 5 days in an airtight container.

You can also freeze these broccoli muffins, however I find that if the egg cups are frozen too quickly, they can retain a lot of water and be mushy when defrosted. To preserve the texture, first let the eggs cool completely in the fridge (overnight is best). Transfer the egg muffins right to the freezer in an freezer safe container with as much of the air removed as possible, this helps reduce the amount of large ice crystals that form in the muffins (which makes them watery when defrosted). . Freeze for up to 2 months.

Defrost broccoli muffins in the fridge overnight for the best texture/taste.

Broccoli egg muffins common questions

Can you use frozen broccoli?

Yes! You can use frozen broccoli in this recipe. I would recommend defrosting it first, before adding it to the food processor. Frozen broccoli tends to release more water when cooking, so you may need to saute it for an extra 1-2 minutes to cook off the excess water!

Can you use all egg whites?

This recipe uses a mix of eggs and egg whites. I like to add the egg whites to add protein without all the added fat. If you want to use all egg whites in this recipe, you will likely need 12-15 eggs (1 cup-1.25 cups).

Can you use all eggs (no egg whites)?

Yes! This recipe adds the egg whites for protein, but if you like to use the whole egg, you can use 8 whole eggs instead of eggs + egg whites.

If you love this recipe, you should try

Oven poached egg cups

Sweet Potato Ground Beef Breakfast Scramble

Smoked Salmon Frittata

Egg Stuffed Peppers

★ Did you make this recipe? Please give it a star rating below!

Whole30 Broccoli Cheese Muffins

Cheesy broccoli egg muffins are the perfect breakfast or healthy snack! Made with just 6 ingredients and packed with protein and veggies! Dairy free, gluten free, Whole30 and paleo friendly!

5 from 1 vote

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Course: Breakfast, Snack

Cuisine: American

Keyword: Broccoli Cheese Muffins, whole30 broccoli egg muffins

Prep Time: 6 mins

Cook Time: 30 mins

Total Time: 40 mins

Servings: 4

Author: Samantha Rowland

Ingredients

• 2 small bunches of broccoli - riced
• 6 egg whites
• 6 eggs
• 1/2 cup nutritional yeast
• 1 tsp. salt
• 1 tsp. garlic powder
• 1/4 cup chopped sundried tomatoes (packed in oil)

Instructions

• Preheat oven 375F
• Add the broccoli florets and broccoli stem to the food processor (break into small chunks) and pulse until it has a riced consistency.
• Preheat a skillet over medium heat and spray with olive oil. Add riced broccoli and cook 4-5 minutes. Stir occasionally.
• In a small bowl, combine the eggs and egg whites and whip together well to fully incorporate the whites.
• When the broccoli is done cooking, add broccoli to a large bowl and add salt, garlic powder, nutritional yeast and sundried tomatoes to the broccoli and stir well making sure everything is well combined.
• Pour the eggs over the broccoli mixture and stir well.
• Add silicone liners or parchment paper liners to a muffin tin and using the 1/4 cup measuring cup, divide the egg and broccoli mixture between 12 muffin cups.
• Bake at 375 for 26 minutes.
• Remove from oven and allow to cool slightly. Eat hot, or allow to come to room temperature and store in the fridge for up to 4 days.

Notes

Note: 6 egg whites = 3/4 cup of egg whites.

The best thing to make egg muffins in is a silicone muffin tin. The eggs never stick, they are easy to pop out after baking and it’s so easy to clean (because nothing sticks). If you do not have a silicone muffin tin, you can also use silicone muffin liners or parchment paper muffin liners. 

Store these in the fridge for up to 5 days or in the freezer for up to 2 months. Note: before freezing allow these cheesy broccoli egg muffins to cool completely in the fridge. This will help reduce the amount of large ice crystals that form in the freezer. Be sure to use a heavy duty freezer safe bag or container. 

See how I calculate food cost.

Nutrition Information

Nutrition Facts

Amount per Serving

Calories

191

Fat

 

7

g

Carbohydrates

 

14

g

Fiber

 

26

g

Sugar

 

5

g

Protein

 

20

g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

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