Breakfast

Feta & Broccoli Egg Muffins

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So, it seems the world has gone bonkers. And time is my enemy; as I can’t keep up with the latest flurry of developments. Is this (exclusively) a “mom thing” or an “everyone” thing? I suddenly struggle to keep current on the news, contemporary issues, celebrity gossip and of course- your nearest and dearest. Otherwise you’re THAT person who walks into the grocery store and realizes Brad and Angelina have broken up as you wait in line to cash out. Cause you haven’t visited your usual celebrity sites in days. And you gasp. Like the rest of the world did (except many days earlier).

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And then there’s debate night. And you tune in. Because it frankly matters to all of us. And you tune out (15 minutes after you’ve tuned in) because your eyes are closing & your eyelids feel droopy and heavy. At 09:30 pm- yep, what a joke. I think am go, go, go all day and the moment I sit down and lie perfectly still, my body gives in. My husband’s been joking about how I open them and close them periodically to try and trick him into thinking am awake. He said it’s pretty creepy, actually.

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Because life is always busy, grab n’ go breakfasts are the ultimate week day goal. And I think I speak for all of us. I was always a disordered breakfast eater. Either I would skip it as I dashed out the door to work every morning (read: laptop bag on one hand + fussy, sleepy baby on the other), or I would pick up coffee shop grub along the way that wouldn’t do me any nutritional favors.

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Ahem, talkin’ about you… Yes, the “usual suspects”;  blueberry scones, cheese croissants, instant oatmeal in a cup, sugary dairy packed parfaits, and cheddar jalapeño bagels. Or I’d fall into the breakfast sandwich trap. No more, my friends, no more.

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I now make it a point to eat breakfast every single day. And on the odd occasion where it’s not possible, I realize I end up eating way more during both lunch & dinner. That’s why I love these breakfast muffins. Egg muffins to be exact; they have no crust, no flour & they’re high in protein and veg. I decided to keep this recipe 3-ingredient simple. Broccoli, feta & eggs. Really, that is all. And avocado oil or olive oil or cooking spray to grease the muffin tins. And sea salt & ground pepper don’t really count as ingredients- safe to assume they live in all pantries. Am I right?

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This recipe is paleo, gluten-free, & refined-sugar free. You could opt to make them dairy-free too by omitting the cheese or using almond or cashew milk cheese, instead. I just find I don’t react to sheep feta, as I’m able to continue to enjoy it without any inflammatory side-effects.

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I love to make a batch (or two) on Sunday night (& eat a few) and put the rest in an air-tight container inside the fridge. The next day, you just need 1 minute in the microwave and they taste as fresh as they did the day you made them.

Feta and Broccoli Egg Muffins

  • Servings: 12
  • Time: 35 mins
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These ingredient amounts make 12 muffins. Reduce quantities by half to make 6.

Ingredients

  • 10 pasture-raised eggs ( you could also de 6 whole eggs & 4 egg whites)
  • pinch coarse ground pepper
  • pinch sea salt
  • pinch of sumac or chilli powder (optional)
  • 2 cups of washed broccoli florets
  • 1 cup of crumbled organic goat or sheep feta OR any cheese of your choice. My mom makes these with applewood cheddar or shredded mozzarella.
  • 1 tbsp of extra virgin olive oil
  • 2 tbsp of avocado oil or cooking spray to grease the muffin tins. I also use non-stick muffin tins and they come out beautifully every time.

Instructions

  1. Preheat the oven to 350F and thoroughly grease muffin tins (bottom & sides) w/ any of the above options OR use a paper liner
  2. Rough chop the broccoli florets into smaller chunks over a cutting board
  3. In a small sauce pan, warm up the tbsp of olive oil. Sauté the broccoli for 5 mins in medium heat with a little salt, coarse pepper, & sumac (it tastes much better in the muffins if cooked beforehand!) At the end, I like to add 1 tbsp of water and cover with a lid to steam it and soften it a little bit.
  4. Distribute the broccoli evenly into each greased muffin tin
  5. Beat the eggs, season with sea salt & pepper to taste, & throw in the feta. Scoop an equal amount into each of the muffin tins. Do not overfill the muffin tins, fill them 2/3 of the way so that they don’t overspill once in the oven.
  6. Bake for about 25-30 mins or until the muffins rise & the edges are starting to brown.