Breakfast Egg Muffins with Broccoli and Cheddar

Name: Breakfast Egg Muffins with Broccoli and Cheddar
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 8 large eggs; 1 cup broccoli, chopped into small pieces; 1/3 cup extra mature cheddar, grated ((125g)); 1 small onion, finely chopped; 1 clove garlic, crushed; 1/4 cup whole milk; 1 tsp dried oregano; 2 tbsp chopped parsley; 1 tbsp olive oil for greasing the tin and frying the onion

Savory egg muffins combining scrambled eggs, broccoli, sharp cheddar, and sautéed onion, baked in a muffin tin for portable breakfast portions.

Glycemic Load: 0.5 (Low)

390 calories per serving

Serves: 4

Prep: 15 minutes

Cook: 20 minutes

Original recipe: cookingcompass.co.uk

About This Calculation

Breakfast Egg Muffins with Broccoli and Cheddar has a low glycemic load of 0.5 per serving — minimal blood sugar impact — suitable for most people managing diabetes or blood sugar levels.

The primary glycemic load contributors are whole milk (GL 0.2), onion, cooked (GL 0.1), broccoli, blanched (GL 0.1). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.