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Easy to Make Nourishing Egg Muffins (3 ways)

Egg muffins are a versatile dish; they can be eaten any time of the day as a great source of protein to snack on or add to a salad. They are easy to make and super delicious. Eggs are nourishing and nutrient-rich, help with brain health, promote a healthy cholesterol profile and help you feel fuller for longer.

I forgot how good eggs are for you; they are packed with protein and other nutrients such as vitamin A, B vitamins B2 riboflavin, B12 cobalamin and B5 pantothenic acid and Selenium. There are small traces of calcium, iron, potassium, zinc, folate, manganese and vitamin E.

To make egg muffins, you will need a silicone muffin tray; silicone helps the muffins pop out easier than traditional metal tins. You will scrub those bad boys for days, removing the sticky egg; you can thank me later.

For the longest time making these, I called them mini quiches without the pastry. They are bite-sized and a great prep idea to keep in the fridge during busy days.

Filling options 1

1/4 cup mushrooms, diced

1/4 cup capsicum chopped

1/4 cup green onions (shallots), chopped

1/4 cup sweet potato or pumpkin chopped 1 cm cubes (pre-baked)

1 leaf of organic spinach or kale, chopped

Filling option 2

1/4 cup Sundried tomatoes

handful of basil, chopped

1/4 cup mushrooms, chopped

1/4 cup Spanish onions (red), diced

Filling option 3

1/4 cup green onions (shallots), chopped

1/4 cup mushrooms, chopped

1/4 cup zucchini, shredded

1/4 cup Sundried tomatoes

Handful of spinach leaves or kale chopped

1/4 cup corn kernels


8 eggs

1/4 cup filtered water

1 tsp pepper

How to Make

Preheat the oven to 180°C (350°F).

In a large mixing bowl, crack the eggs and whisk with a fork. Once the eggs are completely broken down, add the water and pepper and whisk in.

In the muffin tray, evenly space the fillings into each casing. Pour the egg mixture into each casing, leaving an inch from the top for the eggs to expand in the oven.

Place the tray in the oven and bake for 25 minutes. Once baked, tip the egg muffins on a cooling rack and let them cool. Once cooled, place in an airtight container and store in the fridge for 1 week.

You can have these as a quick out-the-door breakfast or an easy lunch with a bright and colourful salad. Either way, it is a nutritious prep meal that can be made weekly. If you try this recipe, comment below to let me know if it's become a staple in your weekly prep. Enjoy x,

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