Recipes: Reinvented
Jheel Popat
Nutritionist in Obesity and Weight Management
Learn how each ingredient in your food helps your body with our nutritionist. We’ve made recipes that use ingredients that work together to make you healthier. Our nutrition expert explains how to combine ingredients and food groups to ensure you stay healthy. You can try our recipes or use what you learn to empower your own cooking.
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How does this benefit YOU Nutritionally?
These egg muffin cups are a balanced way to start your day, offering key nutrients that support energy, muscle recovery, and overall health:
High in Protein
Eggs are an excellent source of high-quality protein, which is crucial for muscle repair, immune function, and keeping you feeling satisfied. Starting the day with protein also helps stabilise blood sugar levels, making these muffins a great choice for lasting energy. If you’re focused on managing cholesterol or fat intake, egg yolks are higher in fat so using more egg whites is an option. It is worth remembering that egg yolks contain most of the vitamins, minerals, and healthy fats, so balance this according to your needs.
Low in Carbohydrates
With very little carbs per serving, these muffins are a suitable option if you’re following a low-carb or keto diet. Low-carb meals help maintain steady energy and support healthy blood sugar, making these muffins a reliable choice for managing blood sugar and appetite.
Rich in Vegetables
Spinach, tomatoes, mushrooms, and jalapeños contribute a variety of vitamins, minerals, and antioxidants to support your body’s needs. Spinach offers iron and vitamin K, essential for blood health, while tomatoes provide vitamin C and antioxidants to support immunity and skin health. Mushrooms bring in vitamin D and B vitamins, which are beneficial for energy and bone health. Spicy foods such as Jalapenos contain capsaicin which can have metabolism boosting and anti-inflammatory benefits as well.
Customisable to Suit Your Nutritional Needs
These muffins are easy to adapt to your taste and dietary needs. Swap in your preferred veggies or add a sprinkle of cheese for additional protein and flavour. This flexibility allows you to create a breakfast option that fits your dietary goals and preferences, whether you’re focused on reducing carbs, increasing protein, or boosting your intake of vitamins.
Ideal for Meal Prep
Making these muffins ahead of time means you’ll have a nutritious, ready-to-go breakfast for the entire week. This is particularly helpful if you’re aiming to maintain consistent energy and nutrition on busy mornings.
Boosts Metabolism
Jalapeños add a gentle kick of spice, which can support metabolism and increase calorie burn slightly due to their capsaicin content. They’re also rich in vitamins A and C, which support immune health and reduce inflammation.
Gluten-Free and Dairy-Free Options
This recipe is naturally gluten-free, and if you’re dairy-free, you can easily leave out the cheese or use a dairy-free alternative without compromising flavour.
Ingredients You’ll Need
- Spinach: 2 cups, chopped – Provides iron, vitamin K, and other essential nutrients.
- Roma (or any) Tomato: 1 large, diced – Adds juiciness and vitamin C for immune support.
- Baby Mushrooms: 1/2 cup, diced – Contributes savoury flavour and B vitamins for energy.
- Jalapeños: 1, diced – Brings spice, vitamins A and C, and a mild metabolism boost.
- Eggs: 12 – The primary source of high-quality protein.
- Unsweetened Almond Milk (or any milk): 1/4 cup – Helps create a light, fluffy texture.
- Salt: 1/2 teaspoon – Enhances flavour.
- Freshly Ground Black Pepper: to taste – Adds depth of flavour.
- Optional: Shredded Cheddar Cheese: 3/4 cup – Provides richness, protein, and flavour, though it can be omitted for a dairy-free option.
Instructions:
- Preheat and Prep:
Set your oven to 350°F (175°C). Spray a muffin tin with nonstick spray.
- Prepare the Veggies:
Put the chopped spinach, diced tomatoes, mushrooms, and jalapeño evenly into the muffin cups.
- Whisk the Eggs:
In a large bowl, mix the eggs, almond milk, salt, and pepper until well combined.
- Fill the Muffin Cups:
Pour the egg mixture over the veggies in each muffin cup, filling them about 3/4 full. If using cheese, sprinkle 1 tablespoon of shredded cheddar on top of each.
- Bake:
Bake for 25-30 minutes, or until the eggs are set and puffed up. Let them cool for a few minutes, then use a knife to help remove them from the tin.
- Serve:
Enjoy warm or at room temperature. Perfect as a quick breakfast or snack.
Jheel’s Insider Tips:
- Storage: Keep in the fridge for up to a week. Reheat in the microwave for 30-60 seconds and they’re ready to grab.
- Crunchy Topping: Sprinkle some toasted breadcrumbs or grated cheese on top before baking for a delicious topping that adds texture and flavour.
- Customization: Mix in your favorite veggies, meats, or cheeses. For extra spice, add hot sauce or salsa when serving.
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Nutrition (per serving, 2 egg muffins without cheese):
- Calories: 131
- Protein: 12.7g
- Carbohydrates: 1.9g
- Fat: 8.4g
- Saturated Fat: 2g
- Fiber: 0.6g
Sugar: 1.3g
Allergen Information:
- Contains: Eggs and dairy from milk
Why I Love This Recipe:
These egg muffin cups are a simple and satisfying way to start your day. They’re easy to make in advance, so you can have a healthy breakfast ready all week. And this is perfect if you have a hectic 9-5 to get to or picky eaters to satisfy, because you can change up the veggies or add cheese for extra taste. They’re like mini frittatas you can grab and go!
I came up with this recipe because I was tired of my boring scrambled eggs. I wanted to explore the cooking avenues with the simple old egg, while still retaining a nutritious diet. With eggs, veggies, and optional cheese, these muffins offer a balanced meal to keep you energised.
