These hearty broccoli muffins with cheese (and optional ham) make a great portable lunch, soup companion or even savory breakfast. Thanks to the coconut flour batter they are gluten free, and can be low carb and keto.
¼cuptapioca flouroptional (omit for low carb/keto muffins)
1teaspoonbaking powder
½teaspoonbaking soda
½teaspoonsea salt
¼teaspoonfreshly ground black pepper
4eggs
½cupmelted butteror flavorless oil like light olive, avocado, safflower, or coconut oil
¼cupmilkany kind - dairy, soy or almond, etc.
½cup(50 g) small broccoli florets
1cup(100 g) grated sharp cheese(like cheddar)
¼cup(60 g) diced ham(optional)
¼cupsliced green onions
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Instructions
Steam the broccoli florets for about 5 minutes. Rinse with cold water and cut into smaller pieces; set aside.
Preheat oven to 375° F and line a muffin pan with parchment or silicone liners.
In a bowl whisk together coconut flour, optional tapioca starch, baking powder, baking soda, salt and black pepper.
In another bowl whisk together eggs with melted butter (or oil) and milk.
Add the flour mix to the wet mixture and stir until all lumps are gone. (Alternatively, you can also blend all ingredients in a food processor or blender.)
Stir in steamed broccoli florets, ham (optional), cheese and sliced green onion.
Divide batter into 12 parchment or silicone lined muffin cavities. Bake for about 15 minutes.
Allow muffins to cool in pan for 10 minutes. Serve warm right away or transfer to a wire rack to cool completely. Store in an airtight container.
Notes
Omitting tapioca starch changes the following nutritional values: 161 cal, 4 carbs, 2 net carbs
Nutrition
Nutrition Facts
Broccoli Muffins
Serving Size
1 muffin
Amount per Serving
Calories
169
% Daily Value*
Fat
14
g
22
%
Saturated Fat
8
g
40
%
Trans Fat
0.3
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Cholesterol
87
mg
29
%
Sodium
335
mg
14
%
Potassium
98
mg
3
%
Carbohydrates
6
g
2
%
Fiber
2
g
8
%
Sugar
1
g
1
%
Protein
6
g
12
%
Vitamin A
463
IU
9
%
Vitamin C
4
mg
5
%
Calcium
101
mg
10
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Broccoli Muffins
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