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High-protein, veggie-packed, low-carb breakfast muffin
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg Broccoli Mozzarella Muffin (60 g) has 90 calories. That works out to 150 calories per 100 g. It contains 2.5 g of carbs, 6.3 g of protein, 5.5 g of fat and 0.7 g of fiber. Its 7.8 µg of Biotin covers 26% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 60 g
90
KCAL / 60G
Carbs
2.5g
· 1% DV
Protein
6.3g
· 13% DV
Fat
5.5g
· 7% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 30% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 162 mg | 7% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 6.3 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 90 kcal |
| 1 piece (small) | 40 g | 60 kcal |
| 1 piece (large) | 80 g | 120 kcal |
| 100 g | 100 g | 150 kcal |
| 1 piece (jumbo) | 100 g | 150 kcal |
| 2 piece (double) | 120 g | 180 kcal |
| 1 serving (large) | 180 g | 270 kcal |
Calculated from 150 calories per 100 g.
An Egg Broccoli Mozzarella Muffin is made by mixing chopped broccoli and mozzarella into beaten eggs, then baking the mixture in muffin cups until set. Grease the cups well so the cooked muffins release easily.
Yes, an Egg Broccoli Mozzarella Muffin can be made without flour because the eggs hold the ingredients together as they bake. Let each muffin set fully before removing it from the pan to help it keep its shape.
An Egg Broccoli Mozzarella Muffin can turn watery when the broccoli releases too much moisture while baking. Drain and pat cooked broccoli dry before mixing it with the eggs, especially if you are using thawed frozen broccoli.
Yes, frozen broccoli works in an Egg Broccoli Mozzarella Muffin. Thaw it first, squeeze or drain away excess water, and chop it into small pieces so it mixes evenly and does not make the egg mixture soggy.
Cheddar, feta, or another good-melting cheese can replace mozzarella in an Egg Broccoli Mozzarella Muffin. Feta makes the result saltier and more crumbly, while cheddar gives it a sharper, richer flavor.
Yes, you can cook Egg Broccoli Mozzarella Muffins in an air fryer if you use small oven-safe cups that fit inside it. Fill them only partway and cook until the centers are fully set, checking early because air fryers vary.
Grease the muffin wells thoroughly or use silicone muffin cups to keep an Egg Broccoli Mozzarella Muffin from sticking. Let the muffins rest briefly after baking, then loosen the edges gently before lifting them out.
An Egg Broccoli Mozzarella Muffin keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat until hot throughout before serving.
Yes, Egg Broccoli Mozzarella Muffins freeze well for meal prep. Cool them completely, wrap or pack them airtight, and thaw in the refrigerator before reheating; this helps preserve their texture.
An Egg Broccoli Mozzarella Muffin can be a filling breakfast option because it combines protein with vegetables, but it does not cause weight loss by itself. Pair it with fresh produce and choose a portion that suits your needs.
Vitamins
Biotin
7.8µg · 26% DV
Vitamin K
28.8µg · 24% DV
B12
0.42µg · 18% DV
B2
0.17mg · 13% DV
Minerals
Phosphorus
108mg · 15% DV
Selenium
7.8µg · 14% DV
Calcium
78mg · 8% DV
Iodine
11µg · 7% DV
Sodium
162mg · 7% DV
Potassium ⭐
126mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 90 calories in 1 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
An Egg Broccoli Mozzarella Muffin is a savoury, individually baked portion made with eggs, broccoli and mozzarella. It is a contemporary breakfast-style dish rather than a preparation tied to one particular region, and can be made at home in a muffin tin.
The egg sets into a tender, lightly springy base, while the broccoli adds a fresh, green bite and the mozzarella melts through the centre. Serve one warm for breakfast or brunch, or pack it as a portable snack; it also works with salad or sliced tomatoes for a light lunch. It is protein-rich and relatively low in carbohydrates, with 10.5 g of protein per 100 g. For a lighter plate, pair it with vegetables rather than a heavier side.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.98g
MONOUNSATURATED
1.86g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.