Ingredients:

  • 2 cups broccoli florets, finely chopped (about 180 g)
  • 1 small yellow onion, finely diced (about 70 g)
  • 1 tbsp olive oil (15 ml) — for sautéing (or use cooking spray if skipping sauté)
  • 10 large eggs (≈ 700 g whole eggs)
  • 1/4 cup milk (60 ml) — whole, 2%, or unsweetened plant milk
  • 1/4 tsp salt (1.5 g) — adjust to taste
  • 1/4 tsp freshly ground black pepper (0.5 g)
  • 1/4 tsp garlic powder or 1 small clove garlic, minced (optional)
  • 1 cup shredded sharp cheddar (about 113 g) — or a mix of cheddar and Monterey Jack
  • 2 tbsp grated Parmesan (optional, 10–12 g)
  • Pinch of smoked paprika or chili flakes for garnish (optional)
  • 2 tbsp chopped chives or parsley (optional)

Instructions:

  1. Preheat oven to 350°F (175°C). Spray a standard 12-cup muffin tin with non-stick spray or line with silicone liners.
  2. Prep broccoli. Option A (recommended): Bring a small pot of salted water to a boil and blanch chopped broccoli 45–60 seconds; drain and shock in ice water, then drain well and pat dry. Option B (quick/no-boil): Microwave chopped broccoli with a splash of water 1–2 minutes until bright green and slightly tender, then drain. Option C (more flavor): Sauté broccoli and onion in olive oil over medium heat 3–4 minutes until onion is translucent and broccoli is slightly tender; cool slightly.
  3. If using raw onion or garlic, sauté diced onion (and minced garlic if using) in 1 tbsp olive oil over medium heat until soft and translucent, 3–5 minutes. Allow to cool a minute before adding to eggs.
  4. In a large mixing bowl, whisk together 10 large eggs, 1/4 cup milk, 1/4 tsp salt, 1/4 tsp black pepper, and 1/4 tsp garlic powder (if using) until uniform and slightly frothy.
  5. Stir in the prepared broccoli, cooked onion (if using), shredded cheddar, and grated Parmesan (reserving a little cheddar for topping if desired). Mix until evenly distributed.
  6. Divide the mixture evenly among 12 muffin cups (about 1/3–1/2 cup per cup). Fill to about 3/4 full and do not overfill. Optional: sprinkle remaining cheddar or a pinch of smoked paprika or chili flakes on top of each cup.
  7. Bake at 350°F (175°C) for 18–22 minutes, until edges are set and centers spring back when gently pressed. Visual cues: lightly golden tops and a slight pull away from the tin. Optional precise check: internal temperature should reach 165°F (74°C).
  8. Let muffins cool in the tin for 5 minutes, then transfer to a rack to cool slightly. Serve warm, refrigerate for up to 4 days, or freeze for up to 2 months.
  9. Reheating: From refrigerated, microwave 1–2 minutes (time varies by microwave). From frozen, microwave 90–120 seconds or reheat in a 350°F (175°C) oven for 10–15 minutes until heated through.