These low-carb broccoli cheddar cups are my answer to the eternal weekday question: what can I grab for breakfast that isn’t a sugary muffin… but still feels like a muffin? The idea started when I was trying to recreate the cozy flavors of broccoli cheddar soup in a portable, protein-packed form I could eat in the car on the way to work. Think of them as mini crustless quiches baked in a muffin tin—simple, cheesy, and loaded with veggies. They’re perfect if you’re watching your carbs, doing a meal prep Sunday, or just need something you can reheat all week without getting bored. Plus, they’re a great way to use up that leftover broccoli hanging out in your fridge.
These broccoli cheddar cups are pretty filling on their own, but they also play really well with simple sides. For breakfast, pair them with a few slices of avocado, some fresh berries, or a small side salad if you like something light and green in the morning. For lunch, I’ll pack two cups with a handful of mixed greens tossed in olive oil and lemon, or some sliced cucumbers and cherry tomatoes. They’re also great next to a bowl of soup—especially tomato or a light chicken broth—for a cozy, low-carb combo. If you’re serving these for brunch, add a platter of bacon or sausage and a simple fruit tray to round everything out.
Low-Carb Broccoli Cheddar Egg CupsServings: 10–12 cups (about 4–6 servings, depending on appetite)
Ingredients6 large eggs
1/2 cup heavy cream (or unsweetened almond milk for lighter option)
1 cup finely chopped broccoli florets (fresh or thawed from frozen, well drained)
1 cup shredded sharp cheddar cheese, divided
1/4 cup grated Parmesan cheese (optional but adds flavor)
2 tablespoons finely chopped onion or green onion
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper
2 tablespoons olive oil or melted butter (for greasing the muffin tin, or use nonstick spray)
DirectionsPreheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin with olive oil, melted butter, or nonstick spray, making sure to coat the sides so the cups release easily.
Prep the broccoli: If using fresh broccoli, finely chop the florets into small pieces so they cook quickly and evenly. If using frozen broccoli, thaw completely and squeeze out any excess moisture with a paper towel, then chop if needed.
In a medium bowl, whisk together the eggs and heavy cream (or almond milk) until the mixture is smooth and well combined.
Add the chopped broccoli, 3/4 cup of the shredded cheddar cheese, Parmesan (if using), chopped onion or green onion, garlic powder, onion powder, salt, and black pepper to the egg mixture. Stir until everything is evenly distributed.
Divide the mixture evenly among the muffin cups, filling each about 2/3 to 3/4 full. Use a spoon to make sure the broccoli and cheese are spread fairly evenly so every cup gets a good mix of fillings.
Sprinkle the remaining 1/4 cup shredded cheddar cheese evenly over the tops of the filled muffin cups for a cheesy, golden top.
Bake in the preheated oven for 18–22 minutes, or until the cups are set in the center and lightly golden around the edges. A toothpick inserted in the middle of one should come out mostly clean.
Remove the muffin tin from the oven and let the cups cool in the pan for about 5 minutes. Run a butter knife around the edges if needed, then gently lift them out.
Serve warm, or let them cool completely and store in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 20–30 seconds or in a low oven until warmed through.
Variations & Tips• Add protein: Stir in 1/2 cup of cooked, crumbled bacon, breakfast sausage, or diced ham to make these extra filling, especially if you’re using them as a grab-and-go lunch.• Extra veggie boost: Swap part of the broccoli for finely chopped bell peppers, spinach, or zucchini (just squeeze out moisture from watery veggies so the cups don’t get soggy).• Spice it up: Add a pinch of red pepper flakes, a dash of hot sauce, or use pepper jack cheese instead of cheddar for a little kick.• Dairy-light version: Use unsweetened almond milk instead of heavy cream and reduce the cheese slightly if you’re watching calories, keeping in mind that the texture may be a bit less rich but still tasty.• Different cheeses: Try a mix of cheddar and mozzarella for extra melty texture, or use smoked gouda or Swiss for a deeper, more savory flavor.• Make-ahead tip: Bake a batch on Sunday, let them cool completely, and store in the fridge for easy breakfasts all week. They also freeze well—freeze on a baking sheet until solid, then transfer to a freezer bag. Reheat from frozen in the microwave or a 325°F oven until warmed through.• Mini version: Use a mini muffin tin for bite-sized snacks or kid-friendly portions. Just reduce the baking time to around 10–14 minutes and keep an eye on them so they don’t overbake.
