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.
“That looks nice,” my mother commented as I was putting together the recipe video on a crowded train in Tokyo. “It looks like quiche.”
“Yeah, but it’s healthy“, I said pointedly. “It might look like quiche, but there’s no crust and it doesn’t have cream in it so the texture is more spongey, not creamy like quiche.”
At which my mother wrinkled her nose, now dubious. “But wouldn’t it be tastier if it was quiche? That doesn’t sound appetising, saying it’s spongey.” (Which I find ironic because there’s such an enormous array of spongey Japanese foods – fish ball type things – which she scoffs down like there’s no tomorrow.)
I rolled my eyes, and reiterated again – “It’s healthy. The whole point is that it’s supposed to be a healthy grab ‘n go breakfast that’s still really tasty. If I made it like quiche, yeah sure it would be even tastier but it would sky rocket off the calorie meter!” I said, exasperated that she just didn’t “get it”.
“OK…” she said, not sounding convinced but not wanting to get into a debate about it with me.
🙄
So I may not have convinced her, but hopefully I can convince YOU!
OK, so I concede that describing these Healthy Egg Muffins as “spongey” really is not an appetising description. But my limited vocab can’t think of another truthful way to describe them. I wish I could tell you they are soft and creamy, with melty cheese dripping out of them, loaded with bacon and potato, smothered in buttery goodness.
I don’t know how to give you that for 100 calories. I wish I could. Oh, how I wish I could!
BUT 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. 🙂
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, they’re 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.
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
PS The annual RecipeTin Family trip to Japan is drawing to a close, and I’ve held off the usual trip tidbits because we have an exciting series coming up in the next couple of months and I didn’t want to spoil the surprise! (Though I think I just did? 🤔)
Healthy doesn't have to be bland! Just a touch of feta really makes all the difference with these egg muffins. Great grab 'n go breakfast - high in protein so it keeps you fuller for longer, keeps for days in the fridge or months in the freezer! Recipe VIDEO below.
- 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
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Preheat oven to 180C/350F.
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Spray 6 standard muffin holes with oil (I use 6 of my 12 hole muffin tin, NON STICK is best).
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Whisk eggs, salt and pepper. Stir through remaining ingredients.
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Divide mixture between holes.
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Bake 20 minutes or until the top is light golden and the centre springs back when touched.
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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).
1. If you use ordinary tomato, use 1 medium one and scrape out the watery seeds and just use the flesh.
2. Feel free to sub the vegetables with other vegetables of choice, as long as they are not watery (eg zucchini and eggplant would need to be cooked before stirring through as they leech a lot of water). Also, pickled / marinated vegetables and antipasto things (olives, gherkins etc) are terrific.
These egg muffins are intended to be healthy but I won't judge if you want to load them up with goodness like cheese, salami / cooked bacon etc! 🙂
3. STORAGE: Keeps for 3 - 4 days in the fridge, or 3 months in the freezer. Microwave from frozen or defrost overnight in the fridge. Best served warm.
4. Nutrition per muffin. I find 2 muffins satisfying as a breakfast!
WATCH HOW TO MAKE IT
LIFE OF DOZER
As I head to pick up Dozer from the boarder, 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:
Your recipes always save the day! These look so tasty and I’m so excited to make them.
I’m going to a writers workshop next week and I was planning to bring these for the potluck lunch. They will need to sit in the fridge for a few hours before we eat them so do you have any tips for reheating a large batch? Would the microwave work for these or would it leave cold spots.
Thanks
Hi Diane! Microwave is terrific, that’s how I do it 🙂 Place them around the edge of the turn table (if you have that in the microwave) for even cooking! N x
Just popped these out of the oven. Delicious!! Can’t believe how easy and amazing they are. Thanks for sharing!
So glad you loved these Kat! N xx
Can these be made and kept warm in a crockpot for a few hours? I’m supplying breakfast finger foods for everyone at my daughters pre wedding hair and makeup appointment.
Gosh yes! What a wonderful idea!! N xx
I have been looking for something for kid meals and this one looks perfect! I cant wait to make these cute muffins for my 1 yr old. Would love to see some toddler/kids recipes posted up for busy mums like me!
Hope she / he loves it Kiki!! N x
Hi Nagi,
Just HAD to drop a message to thank you for your amazing recipes. This is the second recipe off your index that I used (the other is the vanilla sponge cake, which is also DELICIOUS!) and the egg muffins came out perfect both times I baked them. Planning to try some chicken based recipes next, and so excited to try your mother’s teriyaki chicken!
PS: Hugs and kisses to Dozer! <3
Ohhhh! I absolutely love hearing that Ankita, I’m so glad you’re enjoying my recipes. And especially that sponge cake! It’s my “go to” vanilla cake. As for teriyaki chicken… you are going to LOVE IT!!!!!!! N xx PS Dozer says WOOF back!
We don’t have a regular muffin tin, but with the minis 1T filling and pouring in the whipped eggs comes out exactly. So do I. They are incredible. Thank you. I’m also looking for something you blogged that uses brioche in an overnight soak and I can’t find it.
You know how sometimes you see something and it seems exactly right for whatever your purpose is? Your recipes are like that. Thanks for what you do.
David
You made my Easter Monday, David. Thank YOU!! N xxx
Why are all your recipes A M A Z I N G!?
Wanted something different for Breakfast (that was easy to eat on the run/at work) and these did not disappoint!
I ended up adding some pumpkin as I had it in the fridge and roasted capsicum instead of fresh! I have also added a little bit of cottage cheese to a batch i made – highly recommend!
PS – HI DOZER! Excellent photo!
Thanks 😀
High praise! 😇 So glad you enjoyed this Kim!! N xx PS Dozer says WOOF back!
I just made thesethis morning and they are delicious. I love the feta with the vegetables. I want to eat more than one.and at 50 calories I will. LOL Thanks for the wonderful recipes you always post.
LOVE hearing that Beth!!! So glad you enjoyed it! N x
Hello Nagi, I’ve never used cups as measurement but only gramms, so could you let me know what is the equivalent? I’d love to try these. Thank you.
Lidia
Hi Lidia! For things like vegetables, I find it hard to use grams because the weight of vegetables differ depending on water content, thickness of leaves etc 🙂 That’s why I don’t tend to use grams when it comes to vegetables. Sorry! But as a guide, it will be about (guesstimate) 30g spinach, 90g capsicum/bell peppers, and I think about 50g shallots/scallions. Hope that helps! N x
Nagi,
These are delicious! I’d say “light & fluffy” rather than spongey! They came right out of the tin, which I sprayed with coconut oil, with ease. I was hoping for leftovers, but my husband gobbled them all up! I am currently serving as the foreperson on a grand jury (6 months, can you believe!?), and I’d like to make a big batch to share on my last day of service in a few weeks. Can I just double the recipe? What about cooking time? I’d really appreciate your advice!
Thanks for the always tasty recipes & great instructions. You are an inspiration!
Cheers,
Fiona
Light and fluffy! THANK YOU for the validation! N x
Can you let me know about modifications for a big batch (as referenced in my comment)?
Thanks so much!
I used a silicone muffin pan and had no problem with removing them . Lift out with tongs onto a cooling rack
🙌🏻
Just made a freezer bag full for my son at university! He’s always in a rush in the mornings and these are perfect!
LOVE hearing that Nicole!!! Your lucky son 🙂 N x
I’ve made these before following a different recipe (never thought about feta – what a great idea!).
But I’ve had lots of trouble with them sticking to the pan. So much so that I’m hesitant to try again. I did make them as a big square in a glass casserole dish and cut them up and froze them and they were delicious, but I would like to know the secret behind getting the prettier looking muffin shape version.
Oh dear Susan, I’m sorry to hear that! Egg does tend to stick to the pan, I made these in a non stick pan. If you used a non stick one, is it possible the non stick coating has worn off? Thank you for remaining me though, I should check that I emphasise non stick!~
Hi Nagi &Dozer, I did these today but added pumpkin and silver beet as didn’t have the spinach, they are so yummy the best I have ever made so thanks so much Nagi, only think is they all stuck to my muffin tray which I sprayed and is suppose to be a non stick so now it’s in the bin as I did muffins yesterday and had the same problem 😡 Can you let me know the brand you have as a muffin tray cheers doing the Japanese Gyoza on Wednesday night yum cheers 🐶😀
Hi Kristine! Such a bugger when the non stick wears off, isn’t it! 🙁 I have one called International Bakeware, it’s the gold one pictured. It’s a really great quality one that is heavy duty with a super non stick coating 🙂 Enjoy the gyoza!!! N xx