Make a tray on Sunday and breakfast sorts itself all week: baked egg muffins studded with spinach, red pepper and a little sharp cheddar. High in protein, low in carbs, and endlessly adaptable to whatever is in the fridge.
Ingredients
- 6 eggs
- 2 handfuls of spinach, chopped
- 1 red pepper, finely diced
- 50g cheddar, grated
- Salt, pepper and a pinch of chilli flakes
Method
- Heat the oven to 180°C (fan 160°C) and line or grease 8 holes of a muffin tin.
- Whisk the eggs with salt and pepper, then stir in the spinach, pepper and most of the cheese.
- Divide between the muffin holes, top with the last of the cheese and bake for 18–20 minutes until set and golden.
Why it works
Eggs are a compact source of complete protein, and a couple of these muffins make a satisfying, low-carbohydrate start that supports weight management by keeping you full. Eggs are also one of the best dietary sources of choline, a nutrient the brain uses to build its signalling chemicals.
