High proteinLow carb

Baked Egg Muffins

Make a tray on Sunday, eat them all week.

30 min Serves 2 Oven

Per serving

362

kcal

30.5 g

protein

5.6 g

carbs

23.7 g

fat

8.4 g protein per 100 kcal · 1.7 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Egg275 g
  • Spinach80 g
  • Bell pepper (red)80 g
  • Cheddar cheese50 g
  • Ham(optional)60 g

Method

  1. 1Heat the oven to 180°C and oil a muffin tray well.
  2. 2Beat the eggs, stir in the chopped fillings, season.
  3. 3Fill each hole two thirds and bake 20 minutes until risen and set.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.