Healthy Made Tasty. A Cancer Council website
Subscribe
Healthy Made Tasty. A Cancer Council website
Subscribe
Home > Recipes > Breakfast muffin cups

Breakfast muffin cups

Egg muffins on a timber board
(0)
Preparation time: 10 minutes
Cooking time: 25 minutes
Makes: 12
 
Vegetarian
,
Gluten free
,
Nut free
Egg muffins on a timber board
  • 0.5 serves of vegetables per 
  • muffin cup
Share recipe:

Ingredients

12 eggs
½ capsicum, deseeded & diced
2 spring onions, finely sliced
12 cherry tomatoes, cut in half
1 1/2 cups baby spinach, chopped
½ cup reduced-fat cheddar cheese, grated
Salt & pepper

Savvy swaps

You can swap:

Spring onion
1/4 onion, finely diced
Capsicum
1/2 cup corn kernels
Baby spinach
2 cubes frozen spinach, cooked and drained

Tips

  • Tomatoes provide Vitamin C. Vitamin C helps you absorb the iron in the spinach. 
  • Eggs are a powerhouse of protein, vitamins and minerals. 
  • Baby spinach provides folate. Folate supports your immune system.  

  • Store in a sealed container in the refrigerator.  
  • Use up the leftover capsicum in a stir fry or add to a pasta sauce or pizza. 
  • Use up leftover baby spinach in a salad, pasta sauce or lasagne. 

  • You can save money by using home brand eggs. 
  • Eggs provide a low cost, easy to prepare source of protein and other nutrients. 
  • You can save money by using small pieces of chopped tomato rather than cherry tomatoes. 

Method

Step 1
Preheat oven to 180°C. Line a muffin tray with muffin cases.

Step 2
Whisk the eggs in a large bowl.

Step 3
Stir in the capsicum, spring onions, tomatoes and spinach. Season with a small amount of salt and pepper.

Step 4
Spoon into the prepared muffin cases and top each with a little grated cheese.

Step 5
Bake for 20-25 minutes.

Step 6
Remove from the oven and let the pan cool 1-2 minutes.

Step 7
Remove the muffins from the pan and let them cool on a wire rack.

Food safety tip: If you are taking leftovers for lunch, the cups need to be kept cold so pack an ice brick.

Tips

  • Tomatoes provide Vitamin C. Vitamin C helps you absorb the iron in the spinach. 
  • Eggs are a powerhouse of protein, vitamins and minerals. 
  • Baby spinach provides folate. Folate supports your immune system.  

  • Store in a sealed container in the refrigerator.  
  • Use up the leftover capsicum in a stir fry or add to a pasta sauce or pizza. 
  • Use up leftover baby spinach in a salad, pasta sauce or lasagne. 

  • You can save money by using home brand eggs. 
  • Eggs provide a low cost, easy to prepare source of protein and other nutrients. 
  • You can save money by using small pieces of chopped tomato rather than cherry tomatoes. 

Rating

0
(0)

Rate this recipe

You might also like

Subscribe to our updates!

Subscribe

Recipes

Healthy lunch box

Preventing cancer

Healthy tips

Resources

About us

Contact us

Donate to Cancer Council NSW

Cancer Council NSW

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

Cancer Council NSW acknowledges the traditional custodians of the land on which we live and work. We pay our respects to the elders past and present and extend that respect to all other Aboriginal and Torres Strait Islander peoples.

Aboriginal Respect Symbol designed by Marcus Lee Design for Cancer Council NSW.

Become a Healthy Made Tasty subscriber

Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.

Subscribe form
I am (please select best fit)
By clicking 'Submit', you acknowledge that you have read and agree to our Privacy Collection Statement.

Become a Healthy Made Tasty subscriber

Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.

Subscribe form
I am (please select best fit)
By clicking 'Submit', you acknowledge that you have read and agree to our Privacy Collection Statement.

We will send this recipe to your inbox. Read our privacy collection statement first.