EIWITRIJK RECEPT · FASE 1 · SNACK

Egg muffins with broccoli and cheese

Handy egg muffins with broccoli and cheese to prepare ahead, low-carb in Phase 1.

26 min totaal 1 portie 230 kcal p.p. 24 g protein

These egg muffins with broccoli and cheese you make in one go for several days, so you have a full breakfast ready to hand even on hectic mornings. Full of finely chopped broccoli, grated mature cheese and spring onions, they're savoury, portable and lovely to eat cold or lukewarm straight from your hand.

For Phase 1 they're ideal: three eggs and the cheese bring the protein content to around twenty-four grams, whilst carbohydrates stay low thanks to the vegetable base. That solid dose of protein combined with a minimal amount of carbohydrates gives a long-lasting feeling of fullness, meaning these muffins fit perfectly into a high-protein diet where you want to keep control of your snacks and your sugar intake.

Lovely with a small bowl of lean quark or a few cucumber slices alongside, and optionally a touch of sriracha for those who fancy a savoury edge.

Zo maak je het

  1. Preheat the oven to 180 degrees and grease three muffin tins.
  2. Whisk the eggs with nutmeg, pepper and salt.
  3. Divide the broccoli, cheese and spring onion among the tins.
  4. Pour the egg mixture over until three-quarters full.
  5. Bake for approximately 18 minutes until the muffins are set and golden brown.
  6. Let cool briefly and carefully remove from the tins.

Bewaren

Store the cooled egg muffins in a sealed container, up to four days in the fridge. They also freeze well and can be defrosted in the microwave.

Variatietips

Swap the broccoli for spinach, pepper or courgette, or stir through some smoked chicken fillet pieces for extra protein and flavour.

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