Whether you have these egg muffins for breakfast, lunch, dinner or a snack, they’re a must in any health-conscious busy family.
I first discovered the concept of egg muffins while scrolling through Pinterest about a year ago. Just type in “Egg Muffins” and you’ll see a ton of examples appear. Most are made with flour and baking powder, but as I avoid refined flour, I looked for a paleo, and therefore gluten-free version.
The beauty of these muffins is that, as well as being super easy to make, they’re extremely versatile. I’ve made them with many different veggies, with or without cheese, with a variety of spices and herbs, and with meat, fish, or vegetables only. And you can eat them straight from the oven, lukewarm, or cold.
In the recipe below I’ve used grated zucchini, parsley, feta, and parmesan (apologies to the Greek and Italians who probably won’t find that an acceptable combination, but it works for us).
Below are a few variations you could try:
- Kale, mushroom, feta
- Sundried tomatoes, goat cheese, thyme
- Spinach, smoked or fresh salmon, ricotta
- Broccoli, goat cheese, high quality bacon
- Cauliflower, cilantro, curry powder
- Cauliflower, cherry tomatoes, feta
The combinations are endless, and I often throw in leftovers of vegetables from the night before.
Just keep in mind they look great and puffy when they come straight out of the oven, but will sink after a few minutes because they don’t contain any flour or baking powder. But that doesn’t make them any less tasty, trust me.
As they tend to be quite sticky and difficult to unmould, I’d also recommend making them in paper muffin cups or using parchment paper. Alternatively, you could use safe (BPA-free) silicon moulds, although I tend to avoid them for baking given the lack of scientific proof concerning their safety. Read more on this topic here.
In a nutshell, these egg muffins are great because they’re:
- Dairy-free (if you don’t use cheese)
- Packed with protein
- Low Carb
- 6 eggs
- 1 small zucchini, grated
- 100 g feta, crumbled
- 3 tbsp. parmesan, grated
- Fresh or frozen parsley
- Black pepper & salt
- Preheat the oven to 190°C or 375°F.
- Break the eggs into a mixing bowl and beat with a hand whisker, add the grated zucchini, crumbled feta, parmesan, and parsley. Add salt & pepper to taste. Mix well.
- Fill the muffin tray or cups up to 1 cm from the rim.
- Bake for about 20 minutes or until brown on top.
- Enjoy straight from the oven, lukewarm, or cold.
- They’ll keep for about a week refrigerated in an air-tight container, or for up to 3 months in the freezer.