Broccoli Egg Muffins

Light, protein-rich savory muffins with broccoli, chickpea flour, spring onions, cottage cheese and mild cheddar. Quick to make, easy to reheat, and a good fit for a slow blood sugar response.

Ingredients

Ingredient Amount
Eggs 6 Large
Broccoli Florets, Finely Chopped 150 G
Chickpea Flour 2 Tbsp
Low-Fat Cottage Cheese 100 G
Reduced-Fat Cheddar, Grated 40 G
Spring Onions, Thinly Sliced 2
Fresh Parsley, Chopped 1 Tbsp
Salt 1/4 Tsp
Black Pepper 1/4 Tsp
Olive Oil Spray Or Olive Oil For Greasing 1 Tsp

Instructions

  1. Preheat the oven to 180°C. Lightly grease a 6-cup muffin tin with olive oil spray or a little oil.
  2. Steam or blanch the broccoli for 2 to 3 minutes until just tender. Drain very well and pat dry.
  3. In a bowl, whisk the eggs. Add the chickpea flour and whisk again until smooth.
  4. Stir in the cottage cheese, cheddar, spring onions, parsley, salt and black pepper.
  5. Fold in the broccoli.
  6. Divide the mixture evenly between the muffin cups.
  7. Bake for 18 to 22 minutes until set and lightly golden.
  8. Let the muffins cool in the tin for 5 minutes, then remove and serve warm or at room temperature.

Notes

  • These muffins keep well in the fridge for up to 4 days.
  • Reheat for 1 to 2 minutes in the microwave or 8 to 10 minutes at 160°C in the oven.
  • If the mixture seems wet, add 1/2 Tbsp more chickpea flour next time.
  • For an even steadier blood sugar response, stir in 1 to 2 Tbsp cooked green lentils.

Variations

  • Use reduced-fat feta instead of cottage cheese for a saltier flavor.
  • Replace parsley with dried oregano for a more Mediterranean taste.
  • Add a small handful of finely chopped spinach for extra greens.
  • For a dairy-free version, use 120 G mashed silken tofu and omit the cheddar.
  • Add a little grated zucchini, squeezed dry well, for a softer texture.

Why This Meal Is Good For You

Broccoli provides fiber, vitamin C and plant compounds linked with long-term cell protection and overall health.
Eggs and cottage cheese add satisfying protein, which can help with fullness and support a slower rise in blood sugar when paired with vegetables and chickpea flour.
Chickpea flour adds extra fiber and plant protein, making the muffins more balanced than plain egg muffins.
This recipe is also light, low in added fat, easy to digest, and practical for meal prep, which makes healthy eating easier to maintain over time.

Nutrition Estimate

Serving Calories
Total Batch Approx. 760 Kcal
Per Person, 3 Muffins Approx. 380 Kcal