Prep time – 15mins
Cooking time – 15mins
Serves – 6
| Ingredients | Qty | Protein | Fat | CHO |
| Eggs, large - 10 | 10 | 63 | 53 | 6 |
| Spinach - 2 cups chopped | 2 cups | 2 | 0 | 1 |
| Parmesan fresh, grated - 1 cup | 110g | 40 | 30 | 3.5 |
| Fetta, firm style - 50g | 50g | 9 | 12 | 0 |
| Italian herbs, dried - 1/2 teaspoon | 1/2 tsp | 0 | 0 | 0 |
| Pepper to taste | n/a | 0 | 0 | 0 |
| Total per serve | 1 | 19g | 16g | 2g |
Serves – 6 (2 muffins)
per Serve – main ingredients only: 225 cal / 950 kJ
Egg muffins make a perfect grab and go breakfast. They are very adaptable, with the spinach easily substituted for another vegetable such as onion, mushrooms and/or tomato. If you don’t have any feta or parmesan, but have plenty of cheddar on hand, use that instead.
- Preheat oven to 200 degrees. Line a 12 hole muffin pan with paper or silicon liners. Or grease with butter.
- In a large mixing bowl whisk eggs with black pepper. Whisk in Italian herbs until combined.
- Stir in spinach and cheese (keep some parmesan to sprinkle on top).
- Divide mixture evenly into muffin cups filling each about 2/3 full.
- Sprinkle with the reserved parmesan.
- Bake in preheated oven for 12-15 minutes, or until set.
