Veggie + Cheese Egg Muffins
30 minVegetarianGluten-freeLow carbMuscle preservationSteady energyMenstrual phaseOvenMeal prep friendly
Servings:
4
·
Ingredients
- —Large eggs — 8
- —Milk (any kind) — 60 mlchoose one labelled gluten-free
- —Spinach — 100 g
- —Peppers — 100 g
- —Red onions — 60 g
- —Cherry tomatoes — 80 g
- —Cheddar, grated — 60 g
- —Salt — ½ tsp
- —Black pepper — ¼ tsp
- —Oil spray, for the tin
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For a lower-FODMAP version, replace the red onion with the green tops of 2 spring onions — the white bulb of onion is high in fructans, but the green tops are low FODMAP.
Allergens
Contains eggsContains dairy
Method
- 01Preheat the oven to 180°C. Grease a 12-cup muffin tin well.
- 02Whisk the eggs, milk, salt and pepper in a jug.
- 03Divide the spinach, pepper, onion and tomatoes evenly between the cups.
- 04Pour the egg mixture over the veg, filling each cup ⅔ full.
- 05Top with the cheddar.
- 06Bake 18–20 minutes until set and lightly golden; cool 5 minutes before removing.
Why this works
Eggs provide complete, high-quality protein. Spinach contributes iron, which supports normal cognitive function and normal red blood cell formation. Cherry tomatoes add vitamin C, which helps the body absorb non-haem iron from the meal more efficiently.
Meal Prep Tips
Storage: Cool fully before storing to avoid sogginess. Store in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months.
Reheating: Reheat from frozen in the microwave for 60–90 seconds, or from chilled for about 30–45 seconds, until warmed through.
Pairing: Good on their own for a grab-and-go breakfast, or pair with a slice of gluten-free toast or a side of fruit for a more complete meal.
Nutrition (per serving)
250
kcal
18g
protein
16g
fat
7g
carbs
1.5g
fiber
Always check product labels for allergens.