Broccoli and Cheese Mini Egg Omelets
I love making a batch of these mini egg omelets - they are EASY to make, and I have breakfast ready for the next few days. I pop them in the microwave for one minute and they taste as good as when I first made them. This is perfect to make ahead for busy weekdays, and they are high in protein, so they fill you up. Enjoy two with a piece of fruit and you have a complete meal.
I love making a batch of these mini egg omelets - they are EASY to make, and I have breakfast ready for the next few days. I pop them in the microwave for one minute and they taste as good as when I first made them. This is perfect to make ahead for busy weekdays, and they are high in protein, so they fill you up. Enjoy two with a piece of fruit and you have a complete meal.
- Carbohydrate 16.2486275 g
- Cholesterol 221.45 mg
- Fat 9.86037749955 g
- Fiber 5.82399978637695 g
- Protein 23.229135 g
- Saturated Fat 3.45179499993786 g
- Serving Size 1 1 Serving (348g)
- Sodium 468.651374999991 mg
- Sugar 10.424627713623 g
- Trans Fat 3.32940124998781 g
- Calories 229 calories
Step-by-step
- Preheat oven to 350.
- Steam broccoli with a little water for about 6-7 minutes.
- When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.
- Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture evenly into 9 tins.
- In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper.
- Pour into the greased tins over broccoli until a little more than 3/4 full.
- Top with grated cheddar and bake in the oven until cooked, about 20 minutes.
- Serve immediately.
- Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.
A list of eggs, cheese, and brassicas hides the fundamental chemical challenge of baking individual custards in metal cups: water dispersion. When whole eggs and liquid egg whites combine with steamed vegetables, excess moisture separates during baking and ruins the protein structure. Controlling the liquid requires specific handling procedures from prep to storage.
- Steam the four cups of broccoli florets for exactly six to seven minutes, then crumble them finely so the pieces distribute evenly without creating pockets of trapped steam inside the non-stick cupcake tin.
- Coat the standard twelve-cup muffin pan thoroughly with cooking spray before adding any solids to prevent the delicate egg whites from bonding to the metal surface.
- Whisk the four large eggs and one cup of egg whites until completely uniform, incorporating enough air to help the mixture rise to the three-quarters mark in each tin without spilling over during the twenty minutes at 350 degrees Fahrenheit.
- Store any remaining portions wrapped tightly in plastic wrap within the refrigerator, and reheat them later by microwaving for precisely one minute.
Properly managed moisture ensures these portable breakfast portions maintain their structural integrity across multiple days. Refrigeration for up to five days preserves the balance of sharp pecorino romano and reduced fat cheddar cheeses.
