These Broccoli Cheddar Keto Egg Bites are packed with protein from cottage cheese and egg whites. They also have lots of tender broccoli, parmesan, and cheddar cheese. The perfect mini quiche to serve at brunch or meal prep for an easy protein-packed breakfast throughout the week!
TABLE OF CONTENTS
What Makes This Recipe Great
I absolutely love making egg bites on a Sunday to reheat throughout the week for an easy breakfast. These keto egg bites take less than 10 minutes to prep, and just 20 minutes to bake. They have 9g of protein per bite, which makes them super macro-friendly!
Recipe Highlights
- 30 minute meal
- Easy to throw together
- Packed with protein – 9g per bite!
- Simple to reheat
- Great for meal prep
- Freeze well
Ingredient Notes for Keto Egg Bites
Eggs: I love Vital Farms organic pasture-raised eggs, buy any will work!
Cottage cheese: Good Culture is my favorite brand and I usually get the low-fat 2% kind.
Parmesan: Fresh grated or shredded both work
Egg whites: I buy packaged liquid egg whites for the convenience factor and it’s a lot more cost-effective. You also don’t waste any yolks!
Broccoli: Fresh is preferred but frozen works, too.
Cheddar cheese: any type of shredded cheese will work here. I like the grate it myself so it melts better!
Recipe Step By Step
- Spray a 12-cup muffin tin with avocado oil. Preheat oven to 350. Add the broccoli florets to a pot and add 1/2 cup water. Cover, bring to a boil and steam for 3-5 minutes. Drain. Add 1/2 tsp salt to the broccoli and toss.
- While the broccoli is steaming, add the eggs, egg whites, cottage cheese, 1/4 cup cheddar, parmesan, remaining 1/2 tsp salt, garlic powder, and pepper to a blender. Blend for 15 seconds until just combined.
- Chop the broccoli into smaller pieces and divide equally among the 12 cups.
- Pour the egg mixture evenly into the 12 cups over the broccoli so it almost reaches the tops.
- Top with the remaining 1/4 cup cheddar. Place the muffin pan on a baking sheet for easy transferring and bake for 20 minutes or until the tops of the egg bites are set. Let them cool for 10 minutes and enjoy!
Mary’s Tips & Tricks
I like to use a non-toxic, non-stick muffin pan like this one so the eggs release easily and don’t get stuck. You barely need to spray this one with oil and they pop out so easily!
If your eggs are puffed up right after coming out of the oven, this is normal! Don’t worry. They will settle after a few minutes.
Let the egg bites cool completely before freezing.
Recipe FAQ’s
How do you keep egg bites good?
Store egg bites in an air-tight container in the refrigerator for up to 5 days.
Why did my egg bites puff up?
As the eggs cook, bubbles form and they expand. After you take them out of the oven and they cool down a bit, they should deflate!
How do you reheat egg bites?
Simply microwave them for 30 seconds. You can also air fry egg bites at 360 for 2 minutes to reheat and get them a little crispy!
How do you make egg bites not stick to the pan?
Get a good non-stick pan like this one! Use avocado oil spray. I do not recommend using muffin tin liners for this recipe.
Can you freeze egg bites?
Yes! Simply wrap them in plastic wrap or aluminum foil after cooling completely. Freeze for up to 1 month.
More Egg Bite Recipes
Western Omelette Egg Bites
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Broccoli Cheddar Egg Bites
Yield: 12 egg bites
Prep Time: 10 minutes mins
Cook Time: 20 minutes mins
Total Time: 30 minutes mins
These Broccoli Cheddar Keto Egg Bites are packed with protein from cottage cheese and egg whites. They also have lots of tender broccoli, parmesan, and cheddar cheese. The perfect mini quiche to serve at brunch or meal prep for an easy protein-packed breakfast throughout the week!
5 from 8 votes
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Ingredients
- 4 cup broccoli florets
- 6 eggs
- 1 cup liquid egg whites
- ½ cup cottage cheese
- ½ cup shredded cheddar, divided
- ¼ cup parmesan cheese
- 1 tsp salt, divided
- 1 tsp garlic powder, divided
- ½ tsp pepper
Equipment
Instructions
Spray a 12-cup muffin tin with avocado oil. Preheat oven to 350.
Add the broccoli florets to a pot and add 1/2 cup water. Cover, bring to a boil and steam for 3-5 minutes. Drain. Add 1/2 tsp salt to the broccoli and toss.
While the broccoli is steaming, add the eggs, egg whites, cottage cheese, 1/4 cup cheddar, parmesan, remaining 1/2 tsp salt, garlic powder, and pepper to a blender. Blend for 15 seconds until just combined.
Chop the broccoli into smaller pieces and divide equally among the 12 cups.
Pour the egg mixture evenly into the 12 cups over the broccoli so it almost reaches the tops.
Top with the remaining 1/4 cup cheddar.
Place the muffin pan on a baking sheet for easy transferring and bake for 20 minutes or until the tops of the egg bites are set. Let them cool for 10 minutes and enjoy!
Notes
How to freeze egg bites: Wrap fully cooled egg bites with plastic wrap or foil and place in a zip top bag and freeze for up to 1 month.
To reheat keto egg bites, microwave for 1 minute and enjoy!
I like to use a non-toxic, non-stick muffin pan like this one so the eggs release easily and don’t get stuck. You barely need to spray this one with oil and they pop out so easily!
If your eggs are puffed up right after coming out of the oven, this is normal! Don’t worry. They will settle after a few minutes.
Nutrition
Serving: 1bite, Calories: 87kcal, Carbohydrates: 3g, Protein: 9g, Fat: 4g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 0.01g, Cholesterol: 88mg, Sodium: 374mg, Potassium: 144mg, Fiber: 1g, Sugar: 1g, Vitamin A: 539IU, Vitamin C: 27mg, Calcium: 91mg, Iron: 1mg
Course: Breakfast
Cuisine: American
Calories: 87
Author: Mary Smith
