Why is it so hard to find a decent low carb broccoli cheese muffins recipe that doesn’t taste like cardboard? Seriously, I tried four different versions before landing on this one, and let me tell you—the first three were not good.
Version 1.0 was so dry I needed water to get through one bite. Version 2.0 I somehow managed to make them taste like nothing despite using a full cup of cheese. And version 3.0? Fell apart the second I tried to remove them from the muffin tin. Disaster.
But this easy low carb broccoli muffins recipe? This one actually works. And I’ve been making them every Sunday for meal prep ever since.
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Why These Keto Broccoli Cheddar Muffins Changed My Mornings
Now, here’s the thing about trying to eat low carb—breakfast is THE hardest meal. I got so sick of eggs every single morning that I was literally considering just skipping breakfast entirely.
Then my friend Jessica (who’s been keto for like three years) mentioned these savory broccoli cheese muffins she makes, and I was skeptical because muffins without regular flour just don’t sound right, you know?
But I was desperate. And honestly? These are AMAZING. They’re fluffy, cheesy, filling, and have like 2g net carbs per muffin. I make a batch on Sunday and grab two on my way out the door all week.
My 6-year-old even eats them, which is saying something because she usually acts like vegetables are poison.
My Journey to the Best Low Carb Broccoli Muffins Recipe
This was back in September when I decided to actually commit to low carb after my doctor gave me “the talk” about my blood sugar. Not fun.
I think I found the original recipe on Pinterest? Or maybe Instagram? Honestly can’t remember at this point, but I’ve tweaked it so much it’s basically mine now.
The key breakthrough was figuring out the almond flour to egg ratio. Too much almond flour and they’re dense like hockey pucks. Too many eggs and they’re rubbery. This ratio? Perfect.
Also—and this drove me crazy until I figured it out—you HAVE to squeeze the water out of the broccoli or the muffins will be soggy. Learned that the hard way after batch number two turned into broccoli-flavored sponges.
Ingredients for Low Carb Broccoli Cheese Muffins
Dry ingredients:
- 2 cups almond flour (I use Kirkland brand from Costco—way cheaper than the fancy stuff)
- 1 teaspoon baking powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Wet ingredients & add-ins:
- 4 large eggs, beaten
- 1/4 cup heavy cream (or unsweetened almond milk if you’re really watching calories)
- 2 tablespoons melted butter
- 1.5 cups chopped broccoli (fresh or frozen—frozen is actually easier)
- 1.5 cups shredded sharp cheddar cheese (don’t buy pre-shredded. Just don’t. The anti-caking stuff makes them weird)
- 1/4 cup grated Parmesan cheese
Shopping tip: If you’re using frozen broccoli, make sure to thaw it completely and then—wait, I almost forgot—squeeze all the water out. Use paper towels or a clean kitchen towel and really wring it out. This is critical.
How to Make Broccoli Cheese Muffins (Step-by-Step)
Prep Work
Step 1: Preheat your oven to 350°F. Line a 12-cup muffin tin with paper liners or grease it really well. I use those silicone liners from Amazon because I’m lazy about cleanup.
If using frozen broccoli, thaw it in the microwave for like 2 minutes, then let it cool. Once cool, squeeze out ALL the water. I can’t stress this enough.
Mix the Batter
Step 2: In a large bowl, whisk together almond flour, baking powder, garlic powder, onion powder, salt, and pepper. Just mix until combined—doesn’t need to be perfect.
Step 3: In another bowl, beat the eggs with the heavy cream and melted butter. Make sure the butter isn’t super hot or you’ll scramble the eggs (done that before, not cute).
Step 4: Pour the wet ingredients into the dry ingredients and stir until just combined. The batter will be thick—that’s normal. It’ll look kinda lumpy and weird but don’t worry about it.
Add the Good Stuff
Step 5: Fold in the chopped broccoli, cheddar cheese, and Parmesan. I usually taste the batter at this point to check seasoning—yes, I eat raw egg batter, no, I don’t care about the warnings.
The key is—oh wait, I forgot to mention—chop your broccoli into small pieces. Like, smaller than you think. Big chunks make the muffins fall apart.
Bake These Beauties
Step 6: Divide the batter evenly among the 12 muffin cups. They should be pretty full, like 3/4 of the way up. I use an ice cream scoop because it’s easier than trying to spoon it in.
Step 7: Bake for 20-25 minutes until the tops are golden brown and a toothpick comes out clean. Mine usually take exactly 23 minutes but ovens vary.
Set a timer for 20 minutes, then inevitably get distracted by your phone and panic at 26 minutes. They’re usually fine.
Step 8: Let them cool in the pan for 5 minutes before removing. If you try to take them out immediately they’ll crumble. (Learned this the hard way with batch #3).
My Random Low Carb Breakfast Muffins Broccoli Tips
Cheese matters: Use sharp cheddar, not mild. Mild cheddar just tastes like nothing in these. And freshly grated cheese melts way better than the pre-shredded stuff.
Don’t overmix: Once you add the wet to dry ingredients, just stir until combined. Overmixing makes them tough.
Storage: These keep in the fridge for a week in an airtight container. Or freeze them individually wrapped for up to 3 months. I reheat in the microwave for 30 seconds.
Make them spicy: Sometimes I add a pinch of cayenne or red pepper flakes. Makes them way more interesting.
Cottage cheese version: I’ve tried making these with cottage cheese instead of some of the eggs (saw it on TikTok) and honestly? Pretty good. More protein too.
Air fryer option: My sister makes these in her air fryer at 320°F for 15 minutes. Says they come out fluffier but I haven’t tried it yet.
These Gluten Free Broccoli Cheese Muffins for Meal Prep
Okay, so here’s why these are perfect for meal prep: They reheat well, they’re portable, they’re filling, and they don’t get soggy or weird after a few days.
Every Sunday I make a double batch (24 muffins total). Keep 12 in the fridge for the week and freeze the rest. Breakfast sorted.
Pair them with:
- A handful of cherry tomatoes
- Some sliced avocado
- Fresh fruit if you have carbs to spare
- Or just eat two and call it breakfast
My husband eats them cold straight from the fridge which I think is weird but whatever works, right?
Why This Recipe for Savory Keto Cheese Muffins Works
The almond flour gives them structure without gluten. The eggs bind everything together and add protein. The cheese adds fat (which keeps you full on keto) and obviously makes them delicious.
And the broccoli? Sneaky vegetables. You’re eating veggies for breakfast and it doesn’t even feel like a chore.
Plus they’re only about 160 calories and 2g net carbs each, which fits perfectly into most low carb or keto meal plans.
I think… no, I know these taste better than any low carb muffin I’ve bought from the store. Those “keto muffins” at Whole Foods are like $4 each and taste like sad.
Troubleshooting Your Almond Flour Broccoli Cheese Muffins
Too dry? Add an extra tablespoon of heavy cream or an extra egg next time.
Falling apart? You didn’t squeeze the broccoli enough, or you took them out of the pan too soon.
Too eggy tasting? Reduce eggs to 3 and add 2 tablespoons of sour cream. Changes the texture slightly but works.
Not rising? Check your baking powder expiration date. Old baking powder = flat muffins.
Sticking to the pan? Use paper liners or spray the tin really well. Or invest in silicone muffin cups—total game changer.
The Honest Truth About These Broccoli Muffins High Protein
Look, I’m not gonna tell you these taste exactly like regular muffins made with wheat flour. They don’t. But they’re really good in their own way.
They’re savory, cheesy, filling, and they don’t spike your blood sugar. For me, that’s a win.
And the fact that I can grab two on my way to work and not be starving by 10am? Priceless.
Are they a little more work than grabbing a protein bar? Sure. But they’re also way cheaper and taste about 100 times better.
If I can make these while simultaneously trying to stop my dog from eating the dropped cheese off the floor, anyone can.
Let me know how yours turn out! And seriously, if you find a way to make them even fluffier, tell me in the comments because I’m always trying to perfect them 😊
Now excuse me while I go heat up three because writing about them made me hungry…
