• Sharmila Ribeiro

Protein-packed Egg and Veggie Breakfast Muffins


The inspiration for this post was the discussion on "protein" in my Happy Healthy Food class @KCHigh. We discussed animal sources, plant sources and how eggs are one of the best (and cheapest) sources of a complete protein with great nutrition. For a follow-up practical cooking class, I browsed the internet for some kid friendly egg recipes and discovered these breakfast egg muffins. I was surprised with how easy and delicious they turned out to be and how many variations and combinations the recipe allowed. These are an omelette or frittata made easy. Make these for breakfast, lunch or an after-school snack. You can make them ahead of time and store them for a couple of days in the fridge or freezer too.






For 6 muffin cups (double the recipe if you want to make 12 muffins)


Ingredients for Base mixture

6 eggs

Salt to taste

Pepper to taste

1 medium onion, chopped fine


For filling/add-ins per muffin cup

2 tablespoons of a combination of (2-3 at max) of the following

Sautéed mushrooms, finely chopped

Steamed broccoli, chopped

Spinach, washed, dried and finely chopped

Olives, chopped

Red/yellow/green capsicums, finely chopped

Tomato, deseeded and finely chopped

Sun-dried tomato, chopped

Non-veg options: Bacon bits, cooked shredded chicken, chopped ham, sausages etc.


To garnish:

A sprinkle of fresh or dried herbs and/or seasonings: basil, coriander, parsley, pizza seasoning, green chillies, jalapeños, chilli flakes, peri-peri seasoning etc.


For topping:

6 tablespoons grated cheese (1 tablespoon per muffin cup) such as cheddar, mozzarella, salted paneer, feta etc.


Method

1. Preheat your oven to 180 degrees Celsius.

2. Beat the eggs well, season with salt and pepper and mix in the chopped onion.

3. Grease each muffin pan and pour equal portions of the base egg mixture into the 6 cups. Do not fill. They should be half full.

4. Add in the 2 tablespoons of veggie or non-veg topping of your choice into each muffin cup.

5. Stir or sprinkle in the herbs or seasonings into each muffin cup.

6. Garnish each muffin with a tablespoon of grated cheese.

7. Bake in the oven or microwave for 15 minutes or until cooked and golden brown.

8. Serve fresh or store for a couple of days in the fridge or freezer.


Note: If you don’t have an oven, you can slow cook this on the stove top like a frittata or omelette. Slice and serve.

©2018 by Sharmila Cooks for Kids.   sharmilacooksforkids@gmail.com

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