Global · breakfast
Broccoli, Turkey and Feta Egg Bites
Video by Toasty Apron on YouTube · Open on YouTube
- Low carb (4.5 g net carbs) but not keto: 52% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Eggs, cottage cheese and turkey give about 22 g protein per serve of two bites for under 5 g net carbs, with broccoli for some greens and no flour or sugar.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the oven to 177°C (350°F) and grease a 6-cup muffin tin well. Boil a kettle and have ready a baking tray slightly larger than the tin. 5:25
- Blend the eggs, cottage cheese, hot sauce and garlic powder until completely smooth. 5:08
- Divide the onion, turkey and chopped broccoli between the muffin cups, pour the egg mixture over, then top with the feta and a pinch of oregano. 5:30
- Pour boiling water into the tray to a quarter to halfway up, sit the muffin tin in it and bake about 20 minutes, until just set. The water bath gives a silky, custard-like texture; skip it for firmer bites (and never use it in an air fryer). 5:50
- Let the egg bites cool for 5 minutes before lifting them out. 6:17
Tip. Makes 6 bites; serves 3 at two each (our estimate). Keeps 3–4 days in the fridge or 2–3 months frozen; reheat in the microwave or oven.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 8%
- Protein 38%
- Fat 54%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High61%
34 µg a serve, mostly from eggs (61%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High53%
1.3 µg a serve, mostly from eggs (57%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High22%
0.4 mg a serve, mostly from turkey breast (42%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C Source18%
16 mg a serve, mostly from broccoli florets (93%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc Source17%
1.8 mg a serve, mostly from eggs (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source16%
141 µg a serve, mostly from eggs (70%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source16%
19 µg a serve, mostly from broccoli florets (89%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium Source13%
166 mg a serve, mostly from feta (50%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate Source13%
54 µg a serve, mostly from eggs (54%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 6
Vitamin D8%
1.6 µg a serve, mostly from eggs (92%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Iron7%
1.3 mg a serve, mostly from eggs (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E7%
1 mg a serve, mostly from eggs (65%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-37%
0.1 g a serve, mostly from eggs (40%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium6%
270 mg a serve, mostly from eggs (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium6%
24 mg a serve, mostly from eggs (27%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Toasty Apron; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.