BREAKFAST EGG MUFFINS

egg-muffins-recipe-london-nutritionist-milena-kaler

Are you tired of the same old breakfast routine? Looking for a nutritious, protein-packed snack that fits perfectly into your diet? Look no further! These handy egg muffins are your new go-to. They are easy to make, healthy, and delicious, making them perfect for busy people. Whether you’re rushing out the door in the morning, need a midday snack, or want to add something tasty to your lunchbox, these egg muffins are a lifesaver. Plus, they can be reheated in the oven for a few minutes, making them super convenient.

WHY CHOOSE EGG MUFFINS?

Egg muffins are a fantastic choice for several reasons. As a Nutritionist, I can attest to their numerous health benefits:

  • Protein-Packed
    Eggs are an excellent source of high-quality protein, essential for muscle repair, growth, and overall health.
  • Nutrient-Dense
    These muffins are loaded with vegetables like carrots, tomatoes, and courgettes, providing essential vitamins and minerals.
  • Paleo-Friendly
    Perfect for those following a paleo diet, these muffins are free from grains and processed foods.
  • Convenient
    Make them in advance and have a quick, healthy meal ready whenever you need it.
  • Versatile
    Enjoy them for breakfast, as a snack, or as part of your lunch.

RECIPE

Ingredients
For 6 muffins

  • 6 whole free range eggs
  • 1 carrot (grated)
  • 2-3 medium tomatoes or 10-12 cherry tomatoes
  • 100g courgette
  • 2 cloves of garlic (minced)
  • 1 tbsp olive oil or coconut oil
  • sea salt
  • freshly ground black pepper

Method

  1. Stir fry tomatoes, carrot and courgette in olive oil for 5 minutes, season with salt and pepper
  2. Grease the muffin tray with coconut oil
  3. Fill the muffin tray with vegetables
  4. Whisk the eggs and pour into the muffin tray
  5. Bake for 20 – 25 min. in 180°C

Enjoy!

Once baked, these egg muffins are ready to be enjoyed. They are delicious fresh out of the oven or can be stored in the refrigerator for up to two days and reheated when needed.

NUTRITIONAL BENEFITS

Eggs
A powerhouse of nutrition, eggs provide essential amino acids, vitamin B12, vitamin D, and choline, which is crucial for brain health.

Carrots
Rich in beta-carotene, carrots support eye health and provide a good dose of antioxidants.

Tomatoes
Packed with vitamin C, potassium, folate, and vitamin K, tomatoes are great for heart health and overall wellbeing.

Courgettes
Low in calories but high in essential nutrients like vitamin A, vitamin C, and fibre, courgettes support digestive health and keep you feeling full.

Garlic
Known for its immune-boosting properties, garlic adds flavour and numerous health benefits, including improved heart health and reduced inflammation.

Olive Oil
A healthy fat, olive oil is rich in monounsaturated fats and antioxidants, which promote heart health and reduce inflammation. 

TIPS FOR MAKING THE PERFECT EGG MUFFINS

  • Use Fresh Ingredients
    Fresh, free-range eggs and organic vegetables will yield the best flavour and nutritional value.
  • Season Well
    Don’t be afraid to season your vegetables well with sea salt and freshly ground black pepper. You can also add herbs like basil, parsley, or chives for extra flavour.
  • Experiment with Fillings
    Feel free to get creative with your fillings. Spinach, bell peppers, mushrooms, and onions all make excellent additions to these muffins.
  • Storage
    Store the muffins in an airtight container in the refrigerator for up to two days.

Incorporating these protein-packed, paleo-friendly egg muffins into your diet is a smart and delicious way to boost your nutrition. They are easy to make, versatile, and can be enjoyed at any time of the day. Whether you’re a busy professional, a mum on the go, or simply looking for healthy snack options, these egg muffins are sure to become a favourite.

So, why not give them a try today? Your taste buds and your body will thank you!

While these egg muffins are a healthy choice for many, it’s always a good idea to consult with a Nutritionist to ensure they fit well into your specific dietary needs and goals. A Nutritionist can provide personalised advice and help you make the best choices for your health.

Please note, the links provided are Amazon affiliate links. If you buy something using these links, I will receive a small commission, at no additional cost to you. Rest assured that all products recommended have been personally used and endorsed by myself.

Nutritionist

Milena Kaler is a is a qualified London Nutritionist, sports nutrition, stubborn weight loss, digestive health, and autoimmune disease nutrition specialist. She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.

Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.

Milena’s expertise has been sought by celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.

As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics. Additionally, Milena is a member of the Primary Care Society for Gastroenterology (PCSG).

Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, hormonal, autoimmune disease, menopause, and skin health.

Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.