Protein-Packed Egg Muffins

Three baked egg muffins in foil cups, filled with vegetables and herbs, placed on a green cloth alongside fresh corn, tomatoes, and parsnips.

Egg muffins are an easy, protein-packed meal prep option that you can customise with your favourite toppings. Perfect for on-the-go meals, they can be made in advance and reheated in minutes, keeping you full and energised no matter how busy your day gets. 


Ingredients for Base Recipe:

  • 6 large eggs
  • 1/4 cup milk (any kind – almond, dairy, etc.)
  • Salt and pepper to taste
  • Olive oil or cooking spray (for greasing the muffin tin)

Ingredients for Toppings:

1. Veggie Option:

  • 1/4 cup shredded carrot
  • 1/4 cup diced bell pepper (any colour)
  • 1/4 cup diced onion
  • 1/4 cup shredded Swiss cheese
  1. Savoury Option:
  • 1/4 cup cooked bacon, crumbled
  • 1/4 cup sautéed mushrooms
  • 1/4 cup diced onion
  • 1/4 cup shredded cheddar cheese
  1. Gourmet Option:
  • 1/4 cup smoked salmon, chopped
  • 1 tbsp capers
  • 1/4 cup diced red onion
  • 1 tbsp fresh dill, chopped

Method:

  1. Preheat oven: Preheat your oven to 175°C. Grease a 6-cup muffin tin with olive oil or cooking spray.
  2. Whisk eggs: In a medium bowl, whisk the eggs and milk together until smooth. Season with salt and pepper to taste.
  3. Divide mixture: Pour the egg mixture evenly into the greased muffin cups, filling each about 3/4 full.
  4. Add toppings: Depending on your preferred flavour combination, stir in the toppings (see options below) into each muffin cup.
  5. Bake: Bake for 20-25 minutes or until the egg muffins are set in the middle and lightly golden on top.
  6. Cool and serve: Let the muffins cool slightly, then remove them from the muffin tin. Enjoy warm or store in the refrigerator for later use.

All the Health Benefits:

  • Veggie Option: This combination is rich in fibre, vitamins (particularly vitamin C and beta-carotene), and antioxidants, supporting eye health, immune function, and digestion.
  • Savoury Option: This option provides a protein-rich, satisfying meal with the benefits of antioxidants, B vitamins, and calcium. It’s great for maintaining muscle mass and providing long-lasting energy.
  • Gourmet Option: This gourmet option is high in heart-healthy omega-3s, antioxidants, and anti-inflammatory compounds. It supports brain function, heart health, and immune strength.

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