Egg & Broccoli Cheddar Cheese Bites

Keto is all about the fat and protein, which these easy-to-make egg bites have. If you’re on a true keto, then swap the milk to a full fatone.

Skill level: Beginner

Serves: 6

Start to Finish: 25 minutes

Prep: 15 minutes

Cook: 10 minutes

Ingredients

1 tablespoon + 1 teaspoon olive oil

1 cup onion, chopped

1 medium head broccoli, (3 1/2 cups florets), chopped

1 clove garlic, minced

8 large eggs

3/4 cup organic 2% milk, or milk of choice

1 teaspoon sriracha

1 tablespoon Dijon mustard

1 cup organic cheddar cheese

1/2 teaspoon paprika

Instructions:

1. Preheat oven to 375⁰ F & prepare mini-muffin tin by either spraying with cooking spray or lining with paper liners.
2. Heat oil in a small pan over medium heat. Add chopped onion and sauté for 4-5 minutes until translucent. Add broccoli and garlic and sauté another 2-3 minutes to soften, stirring to evenly cook.
3. In a medium bowl, beat eggs and milk together using a fork. Add sriracha or hot sauce and mustard and mix well.
4. 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.
5. 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.

Nutrition Information (4 pieces)

Calories: 245; Protein: 15 grams; Fat: 15 grams; Carbs: 8 grams