Breakfast

Broccoli and Feta Egg Muffins

Name: Broccoli and Feta Egg Muffins
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 10 large, about 550 g Egg; 150 g Broccoli; 100 g Red pepper; 80 g Feta; 30 g Spring onion; 12 sprays, for the tin Olive oil spray; A teaspoon Dried oregano; To taste Black pepper

Twelve egg muffins with small broccoli florets, red pepper and feta, baked in a tin and eaten three at a time. 22 g of protein for 273 kcal.

Calories: 273kcal
Protein: 22g
Fat: 18g
Carbs: 5g

Per serving, makes 4. 15 minutes of work, then twenty minutes in the oven; keep four days in the fridge. Published 8 September 2026.

Allergens

Milk
Eggs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg10 large, about 550 g
Broccoli150 g
Cut into florets no bigger than a thumbnail so they cook in the egg.
Red pepper100 g
Feta80 g
Spring onion30 g
Olive oil spray12 sprays, for the tin
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Dried oreganoA teaspoon
Black pepperTo taste

Method

Heat the oven to 180°C and spray a twelve-hole muffin tin generously. Silicone cases are easier if you have them; egg sticks to bare metal.
Blanch the broccoli in boiling water for two minutes, drain and pat dry. Divide the broccoli, diced pepper, spring onion and crumbled feta between the holes.
Beat the eggs with the oregano and pepper (the feta is salty enough) and pour over the vegetables to about three-quarters full.
Bake for eighteen to twenty minutes until puffed and set. They sink as they cool, which is normal. Three per serving.

Worth knowing

Makes twelve, so a serving is three and the batch is four breakfasts. Reheat for thirty seconds in the microwave or eat cold.
Muffins stick if the tin is not oiled properly, and no amount of oil spray is registering in the 273 kcal figure. Use plenty.

Other breakfast recipes that share ingredients with this one, or every breakfast under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.