Egg Broccoli and Ham Breakfast Muffins

Egg Broccoli and Ham Breakfast Muffins

Primal • Keto • Low-Carb • Ketovore • High-Protein • Gluten-Free

Introduction

These Egg Broccoli and Ham Breakfast Muffins are an easy, protein-rich breakfast made with eggs, broccoli, ham, garlic and melted cheese.

The eggs create a soft and fluffy base, while chopped ham and grated cheese add savoury flavour and extra protein. Broccoli adds texture and vegetables to each portion, and fresh garlic gives the muffins plenty of flavour without needing complicated seasonings or sauces.

These high-protein egg muffins are particularly useful for busy mornings because they can be prepared ahead and stored in the fridge for an easy grab-and-go breakfast. They're also convenient for packed lunches, quick snacks and family meal prep.

With no flour or grains required, these simple Primal breakfast muffins are naturally low in carbohydrates and fit easily into a keto-style breakfast when made with suitable ham and cheese.

Benefits of All the Ingredients

Broccoli

Broccoli adds texture, colour and valuable nutrients to the breakfast muffins.

It is a cruciferous vegetable providing vitamin C, vitamin K, folate and dietary fibre, along with several other vitamins and minerals.

Broccoli also naturally contains plant compounds called glucosinolates, which are characteristic of cruciferous vegetables such as broccoli, cabbage and Brussels sprouts.

Finely chopping the broccoli helps distribute it throughout the egg mixture and creates a softer texture once baked.

Eggs

Eggs form the protein-rich foundation of these breakfast muffins.

They provide complete protein containing all nine essential amino acids and are naturally rich in nutrients including vitamin B12, selenium, phosphorus and choline.

The yolks also provide fat-soluble nutrients and carotenoids, including lutein and zeaxanthin.

Eggs are particularly useful for meal-prep breakfasts because they hold the broccoli, ham and cheese together without requiring flour or another grain-based binder.

Garlic

Fresh garlic adds plenty of savoury flavour using just one small clove.

Garlic belongs to the allium family and contains naturally occurring organosulfur compounds, including compounds that form when fresh garlic is chopped or crushed.

It also provides small quantities of vitamin B6, manganese and other micronutrients.

Ham

Ham adds savoury flavour and provides additional high-quality protein.

As a pork product, ham provides complete protein, along with nutrients including thiamine, vitamin B6, vitamin B12, selenium and zinc.

Ham can vary considerably in its ingredients. For a simple Primal version, choose a good-quality ham with a short ingredient list and minimal added sugar or fillers.

If preparing the muffins for someone with coeliac disease, check that the ham is appropriately labelled gluten-free.

Grated Cheese

Grated cheese adds richness, protein and a delicious melted texture to the muffins.

Cheese provides high-quality dairy protein and calcium, along with phosphorus and vitamin B12.

Cheddar, mozzarella, Gouda or another favourite natural cheese can all work well in this recipe.

Using a stronger-flavoured cheese such as mature cheddar can provide plenty of flavour from a relatively small 30 g portion.