Light, protein-rich savory muffins with broccoli and mild cheese — quick to make and slow on blood sugar.

INGREDIENTS (PORTION FOR 2 PEOPLE — MAKES 6 MUFFINS)

  • 6 large eggs
  • 150 g broccoli florets (about 1 small head), finely chopped
  • 2 tbsp chickpea flour
  • 100 g low-fat cottage cheese (or 80 g reduced-fat feta, crumbled)
  • 40 g reduced-fat cheddar, grated (or omit for dairy-free)
  • 2 spring onions, thinly sliced (green parts optional)
  • 1 tbsp fresh parsley, chopped (or 1 tsp dried oregano)
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • Olive oil spray or 1 tsp olive oil for greasing

INSTRUCTIONS

  • Preheat oven to 180°C (350°F). Lightly grease a 6-cup muffin tin with olive oil spray or brush with 1 tsp olive oil.
  • Steam or blanch the chopped broccoli for 2–3 minutes until tender-crisp. Drain well and pat dry so excess moisture is removed.
  • In a bowl, whisk the eggs until combined. Whisk in chickpea flour until smooth.
  • Stir in cottage cheese, grated cheddar, spring onions, parsley, salt and pepper. Fold in the cooled broccoli.
  • Spoon the mixture evenly into the 6 muffin cups (about 1/3–1/2 cup each). Smooth tops.
  • Bake 18–22 minutes, until set and lightly golden on top. A toothpick should come out mostly clean.
  • Let cool 5 minutes in the tin, then transfer to a rack. Serve warm or at room temperature.

NOTES

  • Make-ahead: Store in the fridge up to 4 days; reheat 1–2 minutes in the microwave or 8–10 minutes at 160°C (320°F).
  • To increase fiber and slow blood sugar response further, add 1–2 tbsp cooked green lentils (drained) mixed into the batter.
  • For dairy-free: replace cottage cheese and cheddar with 120 g silken tofu, mashed, and omit grated cheese.
  • If muffins feel too wet, add an extra 1/2 tbsp chickpea flour next time.

CALORIES ESTIMATE

  • Total batch ≈ 760 kcal — Per person (3 muffins) ≈ 380 kcal