Baked egg muffins with spinach & cheese
Baked egg muffins with spinach and cheese, ready in 35 minutes and perfect for portioning across the week. High in protein, no fuss at all.
What egg muffins are and why they work for a week of breakfasts
Egg muffins are small omelettes baked in a muffin tin: eggs beaten with a little milk, sweet paprika, salt and pepper, poured over chopped spinach, grated cheese and diced ham, and baked for 20-22 minutes at 190 °C until firm and golden. They contain no flour, so they are high in protein and gluten-free. They are a meal-prep recipe: one bake gives 12 muffins, three per serving, which keep in the fridge and reheat in two minutes each morning. The filling can be swapped for whatever vegetables you have (bell pepper, spring onion, mushroom) and there is an egg-white-only version. They are eaten on their own or inside a bread roll.
Ingredients
- For the muffins:
Instructions
-
Preheat and prep the tin
Preheat your oven to 190°C. Grease a 12-hole muffin tin generously with the olive oil, or use silicone cases so the muffins pop out without a fight.
-
Whisk the eggs
In a large bowl, whisk the eggs with the milk, paprika, salt and pepper until smooth and slightly frothy — that's what gives these muffins their fluffy texture.
-
Divide the filling
Divide the chopped spinach, ham and half the cheese evenly among the tin holes, spreading it out so every muffin gets a bit of everything.
-
Pour and bake
Pour the egg mixture over the filling, filling each hole about two-thirds full — they'll rise as they bake. Scatter the remaining cheese on top. Bake for 20-22 minutes, until firm in the centre and golden on top.
-
Cool and portion up
Let the muffins cool in the tin for 5 minutes before easing them out carefully. Split them across four airtight containers (3 muffins per portion) and that's brilliant — breakfast sorted for the whole week.
Foodtastico Tip
Keep the muffins in an airtight container for up to 4 days in the fridge, or freeze them for up to 2 months. To reheat, 30-40 seconds in the microwave does the trick; if freezing, let them thaw in the fridge overnight so they don't turn rubbery.
Nutrition information
| Calories | 210 kcal |
|---|---|
| Protein | 18 g |
| Carbs | 3 g |
| Sugars | 1 g |
| Fat | 14 g |
| Trans fat | 0 g |
Values per serving (1 of 4).
Frequently asked questions
Can I use only egg whites?
Yes, you can swap half the eggs for egg whites to cut down on fat without losing protein. The texture ends up a touch firmer, but they're still nicely fluffy.
Can these be frozen?
Absolutely. Freeze the muffins once fully cooled in airtight bags or individual containers for up to 2 months. Thaw them in the fridge overnight for the best results.
What other vegetables can I add?
Sautéed mushrooms, chopped peppers or caramelised onion all work a treat. Just sauté any watery veg (like mushrooms) first so it doesn't make the mixture soggy.
How many days do egg muffins keep in the fridge and how do you reheat them?
In airtight containers they keep for 4 days in the fridge. To reheat, 1-2 minutes in the microwave at medium power is enough; you can also give them 5 minutes in the oven at 180 °C if you prefer a golden edge. Do not overheat them: the egg turns rubbery. If you want to eat them cold, in a lunchbox for example, they work too. For longer, freeze them cooked and individually wrapped for up to 2 months, and heat them from frozen for 2-3 minutes in the microwave.
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