We love these easy-to-make broccoli bites for weekday dinners! With ingredients such as cheddar cheese, milk, eggs, and (of course) broccoli, you can’t go wrong with serving these little morsels to your entire family. Not only are these a hit with the kids, but they are also high in nutrients! Broccoli is rich in vitamin C, fiber, and folate, and is a good source of vitamin A, lutein and zeaxanthin (carotenoids), which are key components for eye health. (1) Studies have shown that low anti-oxidant intake may be associated with the occurance of neovasuclar age-related macular degeneration (2), and it is also key to note that by incorporating broccoli into your daily diet could help reduce the risk of age-related maculopathy, due to the high lutein and zeaxanthin content (3). So go ahead and partake in this tasty dinner option–they are sure to leave a smile on everyone’s face!
Broccoli Cheddar Cheese Bites
- 1 tablespoon + 1 teaspoon olive oil or coconut oil
- 1 cup onion, chopped
- 1 head broccoli florets, chopped, about 2 ½ cups
- 1 garlic clove, minced
- 8 eggs
- ¾ cup milk (2% was used here)
- 1 tsp sriracha or hot sauce
- 1 tablespoon Dijon mustard
- 1 cup cheddar cheese, cheddar cheese blend or cheese substitute
- ½ teaspoon - 1 teaspoon paprika (optional)
- Preheat oven to 375 degrees F.
- Heat oil in a small pan over medium heat. Add chopped onion and saute for 3-4 minutes until translucent. Add broccoli and garlic and saute another 2-3 minutes to soften, stirring to evenly cook.
- In a medium bowl, beat eggs and milk together using a fork. Add sriracha or hot sauce and mustard and mix well.
- If using a metal mini-muffin tin, grease each muffin cup with grease with oil or cooking spray.
- Divide broccoli mixture between each prepared mini-muffin cup (approximately ⅓ full for each cup).
- Sprinkle cheese evenly on top of broccoli mixture.
- Pour blended egg mixture over broccoli and cheese mixture. Leave a small amount of space at the top to avoid spillover while baking. Sprinkle with paprika.
- Place in oven and bake for approximately 10 minutes until set and cheese is lightly browned. Don't over bake or eggs will be overcooked.
- Remove from oven and let cool for 5 minutes before using a butter knife around each egg muffin to loosen and remove from pan.
- Serve immediately or cool down the egg mini muffins and store in an airtight container in the fridge for 3-4 days.
If desired, substitute cauliflower for broccoli.
If using silicone cookware, place a sheet pan underneath to avoid overflow and make it easier to remove.
Serving size: 4 mini muffins Calories: 240 calories, Fat: 15 grams, Saturated fat: 5 grams, Carbohydrates: 5 grams, Sugar: 1 gram, Sodium: 330 milligrams, Fiber: 1 gram, Protein: 15 grams, Cholesterol: 330 milligrams
1. Krinsky NI, Landrum JT, Bone RA. Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annu Rev Nutr. 2003;23:171-201.
2. Snellen EL, Verbeek AL, Van Den Hoogen GW, Cruysberg JR, Hoyng CB. Neovascular age-related macular degeneration and its relationship to antioxidant intake. Acta Ophthalmol Scand. 2002;80(4):368-371.
3. Mares-Perlman JA, Fisher AI, Klein R, et al. Lutein and zeaxanthin in the diet and serum and their relation to age-related maculopathy in the third national health and nutrition examination survey. Am J Epidemiol. 2001;153(5):424-432.