Veggie Egg Muffins

• portions: 6
• temps actif: 10 minutes
• temps total: 30-35 minutes

Ingrédients

6 large eggs

60 ml milk (unsweetened almond milk or skim milk)

60 g chopped spinach or kale

60 g diced capsicum (red or yellow)

40 g chopped onion

40 g crumbled feta or shredded cheese (optional but adds flavor + protein)

70 g cooked lentils or chickpeas (optional for extra fiber & plant protein)

1 tsp olive oil or avocado oil

½ tsp garlic powder

½ tsp dried oregano or mixed herbs

Salt & pepper to taste

Instructions

Preheat oven to 180°C. Grease a 6-hole muffin tray or line with silicone cups.

Sauté veggies: In a small pan, heat olive oil and lightly cook onion and capsicum (2–3 min). Add spinach until wilted. Let cool slightly.

Whisk eggs & milk in a large bowl. Add herbs, salt, and pepper.

Add fillings: Stir in cooked veggies, feta, and lentils/chickpeas if using.

Pour mixture evenly into muffin cups (¾ full).

Bake 20–25 minutes until set and lightly golden on top.

Cool completely before storing.

Notes

Fridge: Store in airtight container for up to 5 days.

Freezer: Wrap individually and freeze up to 2 months. Reheat in microwave (30–45 sec).

Batch prep: Double recipe to make 12 muffins for the week.

Add ground flaxseed or chia (1 tsp) for hormone-balancing omega-3s.

Use iodized salt (thyroid support).

Pair with Greek yoghurt parfait or a slice of wholegrain toast for a complete breakfast.

Nutrition

• Taille de Portion: 1-2 Muffins
• Calories: 90kcal
• Lipides Totaux: 5g
• Glucides Totaux: 3g
• Fibres Diététiques: 2g
• Protéines: 9g