Healthy doesn’t have to be bland! These flour free, low carb Healthy Egg Muffins are loaded with spinach, cherry tomatoes, capsicum / bell peppers and pops of feta. Great grab ‘n go breakfast that will keep you fuller for longer and can be stored for days in the fridge, or months in the freezer.
GRAB ‘N GO HEALTHY EGG MUFFINS!
If you want to kick start your mornings with something healthy and yet fabulously tasty (thank you Mr Feta, you are my best friend for adding bling with minimum calories), these Healthy Egg Muffins are a great option. 🙂
They’re kind of like crustless mini quiches – but HEALTHY. It’s a protein packed, fabulous grab ‘n go brekki that’s versatile so you can make it your own!
I had some trouble describing the texture of these to some friends. I want to be able to tell you they are soft and custardy inside, like quiche. Dripping with cheese, rich with cream.
But… errr, well, that’s not healthy!!! (Though if you are in the mood for quiche, you can’t go past a great classic Quiche Lorraine!)
The texture of these Healthy Egg Muffins is kind of spongey.
I totally realise that describing these as “spongey” really is not an appetising description. But my limited vocab can’t think of another truthful way to describe them.
So yes, they have a “spongey” texture, But they are juicy, and they’re tasty, they’re filling and they’re healthy.
So let’s get past the “spongey” texture! 😂
EGG MUFFINS KEEP FOR DAYS!
Added bonus: they keep for days in the fridge. Food safety guides generally say 3 – 4 days. I do 4 – in fact, the very batch in these photos were my breakfast for almost a week.
Plus, these healthy Egg Muffins also great for freezing. Defrost overnight in the fridge or throw them in the microwave for a couple of minutes while you fly around the kitchen filling your thermos with hot coffee before you dash out the door and jump in the car.
Then even if you’re stuck in horrendous peak hour traffic, just imagine how smug you will feel – while everyone else is huffing with frustration, you’re sipping hot coffee and nibbling on warm egg muffins.
AND your black top will be toast-crumb-free. AND you’re feeling good about yourself knowing that they’re healthy and high in protein, so they’ll keep you fuller for longer than all those days you hoover down a bagel on the run.
WIN WIN WIN!!!
I’ve filled these egg muffins with a combination of spinach, cherry tomatoes, bell peppers/capsicum and feta. Feel free to substitute with similar vegetables, but I do urge you to stick to the same quantities – too many veggies will weight down the egg and may leech too much water.
I could have made these Healthy Egg Muffins even healthier. That would have involved not using feta, and using more egg whites and less yolks, and increasing the amount of spinach in them. I tried it, and I wanted to like it because then I could scream from the rooftops that I’d discovered how to make miracle 50 calorie egg muffins that actually tasted fantastic.
It was edible, but I just couldn’t get excited about it.
I’m sticking to my version with the feta and all the egg yolks. Tasty AND good for you. 🙂 – Nagi x
WATCH HOW TO MAKE IT
Sometimes it helps to have a visual, so watch me make these Healthy Egg Muffins!
Healthy Egg Muffins
- 6 eggs (large or medium)
- ½ tsp salt
- ¼ tsp black pepper
- 3/4 cup chopped spinach (baby or normal Spinach, or similar leafy greens)
- 1/2 cup diced red capsicum / bell pepper
- 8 cherry tomatoes , quartered (Note 1)
- ½ cup shallots , finely sliced
- 70 g / 2.5 oz feta , crumbled (about 1/2 cup)
- Oil spray , for greasing muffin tin
- Preheat oven to 180C/350F.
- Spray 6 standard muffin holes with oil (I use 6 of my 12 hole muffin tin, NON STICK is best).
- Whisk eggs, salt and pepper. Stir through remaining ingredients.
- Divide mixture between holes.
- Bake 20 minutes or until the top is light golden and the centre springs back when touched.
- Served immediately. Or allow to cool, then store in an airtight container in the fridge for 3 - 4 days, or freezer for 3 months (defrost 2 minutes in the microwave or overnight in the fridge).
LIFE OF DOZER
Dozer stays with a golden retriever board when I’m away. Whenever I go to pick him up after a trip away, I always have movie-like visions of Dozer bounding towards me and leaping into my arms for a giant hug.
The reality is always rather different. Dozer’s joyful bounding towards me sounds more like the thundering hooves of a wild stallion, and instead of leaping gracefully into my arms, he launches himself at me, wild eyed with excitement, upon which I promptly end up on my butt with my legs in the air (reminder: he’s 40kg / 80 lb) with a dirt covered dog wriggling like crazy all over me.
Nothing movie-like about it. And every time, just like today, someone always says “Bugger! I wish I videoed that!!!”
Yes, truly, that just happened to me an hour ago in a dusty dog park.
This is pretty much what I see a split second before my butt lands on the ground: