Healthy protein-rich breakfast muffins
Breakfast is a meal that many people struggle to get ‘right’ – either skipping it altogether, or having something processed and high in sugar, such as a bowl of cereal – even the so-called ‘healthy’ varieties, or a piece of toast and jam.
After a minimum 12 hour fast (since your last evening meal / snack) it’s important that you fuel your body with something healthy and nutritious, that won’t spike your blood sugar and make you feel hungry again by 11am.
These mini frittata muffins are just the ticket - especially if you're short of time in the morning. You can prepare a batch of them in advance and grab them from the fridge for an easy nutritious breakfast or a healthy snack.
Protein-rich and packed with veg - they’ll keep your blood sugar stable and keep you feeling full as you crack on with your day.
Ingredients
Makes 12-15 muffins
Coconut oil, for greasing
10 large free range eggs
1 tsp salt
1 tsp black pepper, ground
1 tsp turmeric*
3 - 4 fillings of your choice:
1 onion or leek, diced
1 courgette, grated
1 bell pepper, diced
225g mushrooms, diced
1 chilli, finely chopped
2 slices of smoked salmon/cooked turkey or chicken breast/ham, diced
Handful of grated cheddar or crumbled feta cheese
*Add any other seasonings according to preference (e.g. cumin, coriander, paprika, chilli)
Method
- Preheat oven to 180°C fan.
- Grease a muffin tin or cases with coconut oil
- Mix together your fillings in a bowl and then evenly divide between the twelve muffin cases
- In a jug, beat the eggs, add the seasonings and mix well
- Add the egg mixture to the muffin cases
- Bake for 18-20 mins until the muffins are just set (test with a knife into the centre of the muffin - it should come out clean)
- Allow to cool, then store in an airtight container in the fridge ready for when you need a quick lunch or snack
