Healthy Egg Muffins

Healthy Egg Muffins

Here’s a recipe which I’d never personally thought about until Gita Vadher sent me this photo earlier in the week.

Her current breakfast is 2 eggs, greens and 40g oats. So instead of settling for a boring breakfast, she turned it into these egg muffins.

The recipe is based off a 3 day meal prep for someone who’s eating 2 eggs for breakfast, so you can scale it up or down depending on your requirements.

Ingredients:

  • 6 eggs
  • 1 handful of mixed vegetables, cut into small pieces (e.g. broccoli florets, mushrooms, red onion, peppers, peas, chopped spinach/kale). Could also add some cooked chorizo/bacon pieces if fits in with your macros.
  • ½ tsp baking powder
  • ½ tsp salt
  • 1 tsp black pepper
  • 1 tsp red chilli flakes (optional)
  • Handful of grated cheddar cheese / crumbled feta (optional)

Instructions:

  1. Heat oven to 190oC (Gas Mark 5).
  2. Line a muffin pan with 9 x parchment liners/cases (see note below*).
  3. In a large bowl, whisk the eggs and then add the vegetables, salt, pepper, and chilli flakes (if using). Mix together.
  4. Spoon the mixture into the muffin cases, filling until about 2/3 full (I find it easier to transfer the mixture into a pouring jug and then it is easier to pour the mixture into the cases).
  5. Sprinkle the tops with the cheese (if using).
  6. Bake the egg muffins in the preheated oven for about 20-25 minutes, until the muffins are baked through and no longer ‘jiggle’.
  7. Cool completely and store in an airtight container for up to 5 days in the fridge (or in a large freezer bag in the freezer for up to 3 months).
  8. If you want to reheat them, heat in 30 second increments in the microwave until heated to your liking.

*You can spray your muffin pan with olive oil cooking spray but I find the muffins end up sticking to the pan and are difficult to get out! I recommend using parchment liners, not paper liners which also stick – these liners are perfect:

https://www.amazon.co.uk/gp/product/B008FRM7OC/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1 

For more quick, easy tips to spice up your diet, check out our recipes section.

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Akash Vaghela
akash@rntfitness.co.uk

Akash Vaghela is the Founder of RNT Fitness, where his mission is to see a world where everyone experiences the power of a physical body transformation to act as a vehicle for the greater good in their lives. Akash has produced 200+ blogs, 100+ videos and hosts the RNT Fitness Radio podcast, which has amassed over 110,000 downloads in 90+ countries across 100+ episodes. Alongside this, he's been seen in Men's Health, BBC, T-Nation, Elite FTS and the PTDC, while also regularly speaking nationally and internationally on all things transformation.