Breakfast Egg Muffins
Breakfast Egg Muffins with broccoli, leftover quinoa and cottage cheese for a healthy breakfast on-the-go.
Breakfast Egg Muffins with broccoli, leftover quinoa and cottage cheese for a healthy breakfast on-the-go.
- 1/2 tsp salt
- 1 1/2 cups egg whites
- 1/8 tsp red pepper flakes
- cooking spray (i use misto)
- 1 cup quinoa cooked
- 1/2 cup cottage cheese (i used low fat)
- 1/4 cup mozzarella cheese shredded (i used low fat)
- 1 tbsp onion (garlic) powder
- 1/2 tsp black pepper ground
- 2 cups broccoli coarsely chopped
- 1/2 cup italian parsley chopped
- 2 green onion sprigs chopped
- 3 large
- Carbohydrate 13.6287106615426 g
- Cholesterol 3.02400000255634 mg
- Fat 2.02507222351573 g
- Fiber 1.80217016532922 g
- Protein 7.62373681218008 g
- Saturated Fat 0.620448104202382 g
- Serving Size 1 1 muffin (72g)
- Sodium 87.0269180855411 mg
- Sugar 11.8265404962134 g
- Trans Fat 0.22592304398809 g
- Calories 102 calories
Step-by-step
- Preheat oven to 350 degrees F and place unbleached muffin liners into a 12 muffin tin and spray with cooking spray (alternatively, you could use silicone muffin tin).
- In a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add cottage cheese, mozzarella cheese, onion (garlic) powder, salt, pepper, red pepper flakes and stir to combine. Add quinoa, broccoli, parsley and green onions, and mix.
- Fill each muffin with egg mixture 3/4 full and sprinkle with extra mozzarella cheese on top (optional). Bake for 20 mins and then broil until golden brown crust appears (optional). Remove from the oven and let cool about 10 minutes. Serve hot or cold.
Allowing these baked egg cups to rest in the tin for precisely ten minutes after baking lets the proteins in the egg whites and dairy set fully, preventing structural collapse when handling. When combining whole eggs with carton egg whites, whisk the mixture vigorously for thirty seconds to incorporate enough air for a light crumb while preventing rubbery pockets. Utilizing unbleached paper liners or flexible silicone muffin molds prevents sticking, though metal tins require thorough coating with culinary oil spray to ensure clean release.
Ingredient Substitutions and Dairy Mechanics
Cottage cheese provides moisture and pockets of creamy texture throughout the crumb, but ricotta works as an exact one-to-one volumetric replacement without altering the hydration level. Coarsely chopped broccoli supplies crunch, whereas finely minced florets distribute more evenly and prevent heavy sinking during baking at 350 degrees Fahrenheit. Substituting whole milk for cottage cheese increases liquid content and demands an extra five minutes in the oven to achieve setting.
- If mozzarella lacks availability, provolone or mild white cheddar melts with comparable stretch.
- Quinoa absorbs excess moisture from vegetables; omit it only if draining your chopped broccoli completely dry on paper towels first.
- Store baked portions in an airtight container for up to four days.
