Follow us 148.4k
Egg muffins are incredibly easy to make and perfect for breakfast or snacking. I used my Basil & Macadamia Pesto to make these muffins but you can also try any of these pesto sauces: Paleo Avocado Pesto and Red Pesto - all take just a few minutes to make and add an amazing flavour boost to your meal!
I used frozen and thawed spinach but you can use fresh spinach and blanch it in boiling water for just a minute. Then, transfer to cold or icy water to cool down and stop cooking. Finally, squeeze out the excess water before using.
Hands-on Overall
Serving size 2 muffins
Nutritional values (per serving, 2 muffins)
Net carbs2.3 grams
Protein13.7 grams
Fat20.4 grams
Calories251 kcal
Calories from carbs 4%, protein 22%, fat 74%
Total carbs3.7 gramsFiber1.4 gramsSugars0.5 gramsSaturated fat7 gramsSodium362 mg(16% RDA)Magnesium38 mg(9% RDA)Potassium279 mg(14% EMR)
Ingredients (makes 10 egg muffins)
- 2/3 cup frozen spinach, thawed and excess water removed (100 g/ 3.5 oz)
- 3 tbsp pesto (45 g/ 1.6 oz) - you can make your own pesto
- 1/2 cup kalamata or other olives, pitted (50 g/ 1.8 oz)
- 1/4 cup sun-dried tomatoes, chopped (28 g/ 1 oz)
- 125 g soft goat cheese or feta (4.4 oz)
- 6 large eggs
- sea salt and black pepper, to taste
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Squeeze out the excess water from the spinach, deseed and slice the olives and chop the sun-dried tomatoes. Crack the eggs into a bowl.
- Add the pesto and season with salt and pepper to taste. Mix until well combined.
- Divide the spinach, crumbled goat cheese, sun-dried tomatoes and olives evenly into a medium-large silicon muffin pan. (If using a regular pan, lightly grease with olive oil or ghee.)
- Pour in the egg & pesto mixture and transfer into the oven. Bake for 20 to 25 minutes or until browned on top and cooked inside.
- When done, remove from the oven and set aside to cool down. Store in the fridge for up to 5 days. Freeze for up to 3 months.
Ingredient nutritional breakdown (per serving, 2 muffins)
| Net carbs | Protein | Fat | Calories |
|---|
| Spinach, frozen |
| 0.3 g | 0.8 g | 0.1 g | 6 kcal |
| Basil pesto |
| 0.6 g | 0.3 g | 5.9 g | 56 kcal |
| Kalamata olives |
| 0 g | 0.2 g | 2.6 g | 26 kcal |
| Goat cheese, fresh (soft) |
| 0 g | 4.6 g | 5.3 g | 66 kcal |
| Sun-dried tomatoes (in oil, drained) |
| 1 g | 0.3 g | 0.8 g | 12 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 7.5 g | 5.7 g | 86 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 2 muffins |
| 2.3 g | 13.7 g | 20.4 g | 251 kcal |
Follow us 148.4k
Do you like this recipe? Share it with your friends!
Let us know what you think, rate this recipe!
