In Nourishment/ Tips

Make: Egg Breakfast Muffins

Egg breakfast muffins are flourless and reasonably quick to make.  They store very well in the fridge and last a few days.  This is a great way of pre-making breakfast.  On the days when I was traveling for work these were a simple option to have on the train journey.

You can tailor the recipe to your own preferences and what is in your fridge.  The recipe below includes the basics and optional ingredients.  I like to vary them so it’s more interesting when you are eating them.



  • 1 dozen eggs
  • 1/2 medium onion, cut into 1cm pieces
  • 1 courgette shredded
  • 1/2 bag of fresh baby spinach
  • coconut oil
  • salt and pepper for seasoning
  • 1/2  bell pepper cut into 1cm pieces (optional)
  • 50g mushrooms, cut into 1cm pieces (optional)
  • 50g crumbled feta (to be added in step 6 optional)
  • 1/2 tsp tumeric or paprika or cayenne pepper or smoked paprika (optional)
  1. First step is to preheat oven to 180-200 degrees C. Oil the muffin tins with a tiny bit of coconut oil and set aside.
  2. Cook the chopped onion, (bell pepper, and mushrooms if you are putting them in) until the onion is soft, which should be about 10 minutes.
  3. When the vegetables are cooked, add the courgette & spinach and let it cook all the way down, stirring occasionally.  This should be about 5 minutes.
  4. When the spinach has cooked down, season with salt and pepper, (and desired spices). Remove the pan from the heat and let the vegetable mixture cool for a few minutes.
  5. Whisk together the eggs and season with salt and pepper.
  6. Spoon enough vegetable mixture into each muffin cup to fill it about a third of the way.
  7. Pour enough egg mixture into each muffin cup to fill it almost to the top.
  8. Bake for 20-25 minutes.  The muffins should be golden brown.

The seasoning with spices and vegetables included is really a personal choice.  I am sure there are many more combinations to try out.

The examples of the muffins I cooked were with onion, spinach, courgette and a sprinkle of smoked paprika.


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