Spinach, Tomato & Cheese Egg Muffins

How to Make It

1. 1

   Preheat & Prepare the Tin

   Preheat your oven to 180°C (350°F / Gas Mark 4). Lightly brush a 12-cup non-stick muffin tin with olive oil or line with silicone muffin cups to prevent sticking and make removal easier.

   Tip: Silicone muffin cups are the most effective non-stick option and reduce added fat needed for greasing.
2. 2

   Sauté the Aromatics & Vegetables

   Heat the olive oil in a small non-stick pan over medium heat. Add the diced onion and bell pepper and sauté for 3–4 minutes until softened. Add the minced garlic and cook for a further 30 seconds. Add the chopped baby spinach and stir until just wilted, about 1 minute. Remove from heat and allow to cool slightly.

   Tip: Sautéing the vegetables first removes excess moisture that could make the egg muffins watery and undercooked in the centre.
3. 3

   Whisk the Egg Base

   Crack all 8 eggs into a large mixing bowl. Add the milk, dried oregano, black pepper, and sea salt. Whisk vigorously for 60–90 seconds until the mixture is fully combined, pale, and slightly frothy. This incorporates air for a lighter, fluffier muffin texture.

   Tip: For a lower-cholesterol option, substitute 4 whole eggs with 4 egg whites, maintaining a 1:1 ratio for volume.
4. 4

   Build the Muffin Cups

   Distribute the sautéed vegetable mixture evenly among the 12 muffin cups, filling each about one-third full. Place 2–3 cherry tomato pieces on top of the vegetables in each cup. Carefully pour the egg mixture over the vegetables, filling each cup to about three-quarters capacity to allow for rising during baking.

   Tip: Use a small ladle or a measuring cup with a spout for clean, even pouring without spillage.
5. 5

   Top with Cheese & Bake

   Sprinkle the shredded reduced-fat cheese evenly over the top of each muffin cup. Transfer the tin to the preheated oven and bake for 18–20 minutes, or until the egg muffins are fully set in the centre, puffed, and lightly golden on top. Insert a toothpick into the centre of one muffin — it should come out clean.

   Tip: Avoid opening the oven door during the first 15 minutes, as this causes the muffins to deflate.
6. 6

   Cool, Garnish & Serve

   Remove the tin from the oven and allow the muffins to cool in the tin for 5 minutes. Run a thin spatula or butter knife around the edges of each muffin and gently lift them out. Garnish with freshly chopped parsley or chives. Serve warm immediately or allow to cool completely before storing.

   Tip: Store cooled muffins in an airtight container in the refrigerator for up to 4 days, or freeze individually for up to 1 month. Reheat in the microwave for 45–60 seconds from refrigerated, or 2 minutes from frozen.