Broccoli Cauliflower Egg Bites

Yield: 12 Egg Bites servings | Prep time: 10 min | Cook time: 20 min | Total time: 30 min

These easy, light and wholesome Egg Bites are packed with cooked quinoa, eggs, broccoli, cauliflower, cheese and seasonings. They make a perfect grab and go healthy breakfast option!

INGREDIENTS:

• 2 1/2 cups Church Brothers Farms Broccoli and Cauliflower florets; cut into small pieces

• 1 cup uncooked quinoa (yields 3 1/3 cup cooked quinoa)

• 2 cups water or broth

• 1 cup shredded sharp cheddar cheese 

• 8 large eggs

• 1 1/2  teaspoon garlic powder or 3 garlic cloves; minced

• 1 1/2 teaspoon onion powder

• 1 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 3 tablespoons milk

Instructions: 

Steam broccoli and cauliflower florets until tender, about 4-5 minutes then drain well. Pat down with a towel to absorb as much moisture as possible. 

Rinse the quinoa, then place quinoa and water or broth in a saucepan. Bring to a simmer, turn heat down, put on a lid and let cook for 15-20 minutes or until liquid is absorbed and quinoa is fluffy. 

Preheat the oven to 350 degrees F and spray a 12-count muffin tin with cooking spray or line with silicone liners.

Add cooked quinoa, veggies, cheese, eggs, seasonings and milk to a large bowl and mix to combine.  

Spoon the mixture into 12 muffin cups. Be sure to pack the mixture in almost to the top. 

Bake bites for 20-25 minutes and then let cool until warm. Serve or freeze to meal prep, enjoy!

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Broccoli Cauliflower Egg Bites

Yield: 12

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

These easy, light and wholesome Egg Bites are packed with cooked quinoa, eggs, broccoli, cauliflower, cheese and seasonings. They make a perfect grab and go healthy breakfast option!

Ingredients

• 2 1/2 cups Church Brothers Farms Broccoli and Cauliflower florets; cut into small pieces
• 1 cup uncooked quinoa (yields 3 1/3 cup cooked quinoa)
• 2 cups water or broth
• 1 cup shredded sharp cheddar cheese
• 8 large eggs
• 1 1/2 teaspoon garlic powder or 3 garlic cloves; minced
• 1 1/2 teaspoon onion powder
• 1 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons milk

Instructions

1. Steam broccoli and cauliflower florets until tender, about 4-5 minutes then drain well. Pat down with a towel to absorb as much moisture as possible.
2. Rinse the quinoa, then place quinoa and water or broth in a saucepan. Bring to a simmer, turn heat down, put on a lid and let cook for 15-20 minutes or until liquid is absorbed and quinoa is fluffy.
3. Preheat the oven to 350 degrees F and spray a 12-count muffin tin with cooking spray or line with silicone liners.
4. Add cooked quinoa, veggies, cheese, eggs, seasonings and milk to a large bowl and mix to combine.
5. Spoon the mixture into 12 muffin cups. Be sure to pack the mixture in almost to the top.
6. Bake bites for 20-25 minutes and then let cool until warm. Serve or freeze to meal prep, enjoy!

Nutrition Facts

Calories

170

Fat

9 g

Sat. Fat

5 g

Carbs

12 g

Fiber

2 g

Sugar

0 g

Protein

11 g

Potassium

210 mg

Calcium

137 mg

Iron

2 mg

Cholesterol

131 mg

Sodium

438 mg