These savory cauliflower and broccoli muffins are a delicious, nutritious treat that combines the richness of yogurt and cheese with the heartiness of vegetables. Perfect for a light meal, snack, or side dish, these muffins are packed with flavor and ideal for those looking to incorporate more veggies into their diet. Serve them warm for the best taste!
Preparation Time: 15 minutes
Cooking Time: 30-40 minutes
Total Time: 45-55 minutes
Ingredients:
- 1 cauliflower, divided into florets
- 2 small broccoli, divided into florets
- 1 tablespoon salt (for boiling)
- 1 onion, chopped
- 1 carrot, peeled and grated
- 2 cloves garlic, minced
- Olive oil (for frying and greasing)
- 4 eggs
- Salt and black pepper, to taste
- 2/3 cup (100 ml) yogurt
- 3 tablespoons flour
- 1 teaspoon baking powder
- 1 cup (180 ml) milk
- 10 cherry tomatoes, halved
- A little piece of cheese (optional, for topping)
Directions:
- Prepare the Vegetables:
- Place the cauliflower in a bowl, cover with water, and add 1 tablespoon of salt. Bring to a boil and cook for 5 minutes.
- In a separate bowl, cover the broccoli with hot water and add 1 tablespoon of salt. Leave for 10 minutes.
- Sauté the Onion, Carrot, and Garlic:
- Heat olive oil in a pan over medium heat. Fry the chopped onion for 1 minute until softened.
- Add the grated carrot and minced garlic and sauté for an additional 2-3 minutes.
- Prepare the Muffin Batter:
- Preheat your oven to 200°C (400°F). Grease a muffin tin with olive oil.
- In a mixing bowl, whisk together 4 eggs, salt, black pepper, 2/3 cup yogurt, 3 tablespoons flour, and 1 teaspoon baking powder.
- Add 1 cup milk and stir to combine.
- Assemble the Muffins:
- Add the cooked cauliflower and broccoli, along with the sautéed onion, carrot, and garlic mixture, into the muffin batter. Stir well to combine.
- Spoon the batter into the prepared muffin tin. Top each muffin with a halved cherry tomato and a small piece of cheese (optional).
- Bake the Muffins:
- Bake in the preheated oven for 30-40 minutes, or until a toothpick inserted into the center comes out clean and the muffins are golden on top.
- Cool and Serve:
- Let the muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool completely. Enjoy warm or at room temperature.
Serving Suggestions:
- Serve these muffins with a fresh salad for a complete meal.
- Pair with a yogurt dip for extra flavor.
- Serve with a bowl of soup for a comforting lunch.
- Enjoy as a snack on the go.
- Top with more cheese for a cheesier bite.
Cooking Tips:
- For a gluten-free version, replace the flour with a gluten-free flour blend.
- You can swap the yogurt for sour cream if desired for a richer taste.
- Add a sprinkle of herbs like thyme or rosemary for extra flavor.
Nutritional Benefits:
- Cauliflower and broccoli are packed with fiber, vitamins, and antioxidants.
- Eggs provide a great source of protein, while yogurt adds probiotics for digestive health.
- The addition of cheese boosts the calcium content.
Dietary Information:
- Vegetarian
- Can be made gluten-free
- High in fiber
- Rich in vitamins A, C, and K
Nutritional Facts (per muffin):
- Calories: ~150-200 kcal
- Protein: 6-8g
- Fat: 8-10g
- Carbohydrates: 15-20g
- Fiber: 3-4g
Storage:
- Store in an airtight container in the refrigerator for up to 3 days.
- Reheat in the microwave or oven for a few minutes before serving.
- These muffins can also be frozen for up to 3 months.
Why You’ll Love This Recipe:
These savory muffins are the perfect balance of flavors and textures—light yet hearty, cheesy yet healthy. They are incredibly versatile and can be enjoyed as a snack, lunch, or side dish. Plus, they’re a great way to get more veggies into your diet without sacrificing flavor.
Conclusion:
These cauliflower and broccoli muffins are the ideal comfort food to enjoy any time of the day. Their hearty texture and cheesy flavor make them both satisfying and nutritious. Whether you serve them with soup, salad, or enjoy them as a standalone snack, you’re sure to love this recipe. Try them out and let these muffins bring a burst of flavor to your table!
Frequently Asked Questions:
- Can I use frozen broccoli and cauliflower for this recipe?
Yes, you can! Just make sure to thaw and drain them well before using. - Can I make this recipe dairy-free?
Yes, substitute the yogurt with a dairy-free version and use a dairy-free cheese alternative. - How can I make these muffins spicier?
Add a pinch of cayenne pepper or some chopped jalapeños to the batter for an extra kick. - Can I use a different flour for this recipe?
Yes, you can use gluten-free flour or almond flour as a substitute. - How can I make these muffins vegetarian?
This recipe is already vegetarian, but you can omit the cheese to make it vegan. - Can I freeze these muffins?
Yes, these muffins freeze well! Store them in a sealed container or freezer bag for up to 3 months. - How long do these muffins last in the fridge?
They will last for about 3 days when stored in an airtight container. - Can I add other vegetables to these muffins?
Absolutely! Feel free to add spinach, zucchini, or bell peppers for extra flavor and nutrition. - Can I make these muffins in a loaf pan?
Yes, just adjust the baking time. It will likely take about 45-50 minutes to bake in a loaf pan. - What can I use instead of eggs?
You can use flax eggs (1 tablespoon ground flaxseed + 3 tablespoons water per egg) as an egg substitute.