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

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

Instructions

  1. Preheat the oven to 180°C and 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, then drain very well and pat dry.
  3. Whisk the eggs in a bowl, 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

Meal Prep Tip: These muffins are perfect for preparing in advance and ensure a healthy, low-glycemic breakfast or snack throughout the week.

  • 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.

Fun facts

  • Broccoli is a human-made plant, bred from wild cabbage by Etruscan farmers in what is now Italy over two thousand years ago.
  • Chickpea flour is also known as gram flour or besan and has been a staple in Indian cuisine for centuries.
  • The color of an egg yolk is entirely dependent on the diet of the hen, ranging from pale yellow to deep orange.
Egg Size Average Weight
Medium 53 G
Large 63 G
Extra Large 73 G