Protein-Packed Egg Muffins

Egg muffins are an easy, protein-packed meal prep option that you can customise with your favourite toppings. Perfect for on-the-go meals, they can be made in advance and reheated in minutes, keeping you full and energised no matter how busy your day gets. 

Ingredients for Base Recipe:

• 6 large eggs
• 1/4 cup milk (any kind – almond, dairy, etc.)
• Salt and pepper to taste
• Olive oil or cooking spray (for greasing the muffin tin)

Ingredients for Toppings:

1. Veggie Option:

• 1/4 cup shredded carrot
• 1/4 cup diced bell pepper (any colour)
• 1/4 cup diced onion
• 1/4 cup shredded Swiss cheese

2. Savoury Option:

• 1/4 cup cooked bacon, crumbled
• 1/4 cup sautéed mushrooms
• 1/4 cup diced onion
• 1/4 cup shredded cheddar cheese

3. Gourmet Option:

• 1/4 cup smoked salmon, chopped
• 1 tbsp capers
• 1/4 cup diced red onion
• 1 tbsp fresh dill, chopped

Method:

1. Preheat oven: Preheat your oven to 175°C. Grease a 6-cup muffin tin with olive oil or cooking spray.
2. Whisk eggs: In a medium bowl, whisk the eggs and milk together until smooth. Season with salt and pepper to taste.
3. Divide mixture: Pour the egg mixture evenly into the greased muffin cups, filling each about 3/4 full.
4. Add toppings: Depending on your preferred flavour combination, stir in the toppings (see options below) into each muffin cup.
5. Bake: Bake for 20-25 minutes or until the egg muffins are set in the middle and lightly golden on top.
6. Cool and serve: Let the muffins cool slightly, then remove them from the muffin tin. Enjoy warm or store in the refrigerator for later use.

All the Health Benefits:

• Veggie Option: This combination is rich in fibre, vitamins (particularly vitamin C and beta-carotene), and antioxidants, supporting eye health, immune function, and digestion.
• Savoury Option: This option provides a protein-rich, satisfying meal with the benefits of antioxidants, B vitamins, and calcium. It’s great for maintaining muscle mass and providing long-lasting energy.
• Gourmet Option: This gourmet option is high in heart-healthy omega-3s, antioxidants, and anti-inflammatory compounds. It supports brain function, heart health, and immune strength.