I grew up in a household where breakfast meant savoury. No cereal boxes, no bowls of sugary frosty letters. Just good old fashioned home cooked breakfast. These days, I’ve got my hands full with a full-time job and two kids in tow, and a cooked breakfast is a luxury I can’t afford on most days. Enter the baked egg and spinach muffins. These little gems tick all my breakfast boxes; they are wholesome and packed with proteins and healthy fats which keeps me full till lunch time and comes with the convenience of a breakfast I can chow on while commuting or doing the school runs.
Plus there’s the added incentive that because they are low in carbs, I don’t have to worry about a mid-morning sugar-rush induced hunger pangs and cravings.
Don’t just take my word for it – try them!
- 6 free-range eggs medium-sized
- 1 tomato medium, diced
- 1 red bell pepper medium, diced
- 1 onion medium, diced
- 250 g spinach
- 1 garlic clove
- 2 tsp olive oil
- chilli flakes a handful
- salt to taste
- black pepper to taste
- Heat the olive oil and sauté the tomato, bell pepper and onions for 1 - 2 minutes. Add the crushed garlic, red chilli flakes, spinach, salt and pepper and continue to sauté until the spinach is wilted.
- Meanwhile in a separate bowl, break the eggs and whisk lightly, and set aside. Preheat your oven to 200 degrees (180 degrees if fan-assisted).
- Distribute your muffin holders into a muffin pan (include this step to decrease dramatically your washing up time!).
- Scoop the sautéed vegetables into each muffin holder, and then top by pouring the egg mixture into the compartment. Bake for 15 - 18 minutes
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Afro-fusion Food Lover.
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