Egg Muffins

These high protein egg muffins are essentially "mini-frittatas" that you can grab and go. By using a mix of whole eggs and liquid egg whites, you get the rich flavor and vitamins from the yolks while significantly boosting the protein-to-calorie ratio.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Preheat oven to 190°C

Step 2

In a medium bowl, whisk together the 4 whole eggs, 1 cup of egg whites, salt, pepper, and garlic powder until well combined and only slightly frothy. Do not over-whisk!

Step 3

Divide your "solid" ingredients (chicken/sausage/bacon, spinach, peppers, and cheese) evenly across the 6 muffin cups. Filling the cups with the solids first ensures everyone gets an equal amount of the "good stuff."

Step 4

Pour the egg mixture into each cup over the fillings, leaving about a 1cm of space at the top to allow for rising. Give the mixture a stir.

Step 5

Place in the oven and bake for 20–25 minutes. The muffins are done when the centers are firm to the touch and the tops are slightly golden.

Step 6

Let them cool for at least 5 minutes. Don’t skip this or they will fall apart. Gently remove from the moulds and serve with 1/4 chopped up avocado and tinned tuna

Step 7

• Fridge: Store in an airtight container for up to 4 days. • Freezer: These freeze beautifully! Wrap them individually in plastic wrap and store in a freezer bag for up to 2 months. • Reheat: Microwave for 30–45 seconds (if refrigerated) or 60–90 seconds (if frozen).