Ingredients
Equipment
Method
- Prepare Oven and Tin : Position a rack in the center of your oven and preheat to 375°F (190°C). Line a 16-cup muffin tin with paper or silicone liners to ensure easy release.
- Tenderize the Broccoli : Heat the small non-stick skillet over medium heat. Add the chopped broccoli florets along with 3 tablespoons of water. Cover and steam for 3–4 minutes, just until the broccoli turns a vibrant green and is crisp-tender. Remove from heat and set aside to cool slightly.
- Create the Egg Custard : In the large mixing bowl, vigorously whisk the 9 eggs until the yolks and whites are fully combined and slightly frothy. Whisk in the skim milk, sea salt, smoked paprika, and dried dill until uniform.
- Combine Filling and Custard : Gently fold the cooled, tenderized broccoli and the shredded cheese blend into the egg custard mixture. Stir until all ingredients are evenly distributed.
- Portion the Mixture : Carefully divide the egg mixture among the 16 prepared muffin cups, filling each about three-quarters full. Avoid overfilling to allow room for the eggs to puff up during baking.
- Bake to Perfection : Transfer the muffin tin to the preheated oven. Bake for 16–18 minutes, or until the egg bites are puffed, golden at the edges, and a wooden skewer inserted into the center comes out clean. Let them cool in the tin for a few minutes before serving.
Notes
Storage: Once completely cooled, these egg bites can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them on a baking sheet before transferring to a freezer-safe bag for up to 2 months. Reheat from frozen in the microwave.
Vegetable Swaps: Feel free to substitute the broccoli with an equal amount of finely chopped spinach (squeezed dry), bell peppers, or mushrooms. Sauté any firm vegetables before adding them to the egg mixture.
Troubleshooting: If your egg bites deflate significantly after baking, it may be due to over‑whisking or baking at too high a temperature. A gentle whisk and a calibrated oven are key to a stable, fluffy texture.
🍳 Nutrition (Per Serving – Approximate)
Serving Size: 2 egg bites- Calories: 126
- Total Fat: 8.6 g
- Saturated Fat: 4 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 1.2 g
- Monounsaturated Fat: 2.8 g
- Cholesterol: 191 mg
- Sodium: 175 mg
- Total Carbohydrate: 2.3 g
- Dietary Fiber: 0.5 g
- Total Sugars: 1.1 g
- Includes Added Sugars: 0 g
- Protein: 10.1 g
- Vitamin D: 1.5 mcg
- Calcium: 112 mg
- Iron: 1.3 mg
- Potassium: 149 mg
- Vitamin C: 18 mg