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
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).
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: