Veggie-packed Egg Fritatta Muffins

If you know me or follow me on Instagram, you will almost certainly be aware of my love for eggs and veg for breakfast. A protein-based, savoury breakfast like this enables you to get in an abundance of nutrients and avoid any unwanted blood sugar spikes to start your day. Pretty much every single one of my clients now aims to have an egg-based breakfast most days, and they feel considerably better for it than they did with their old habits of toast or cereal or carb-heavy porridge.

The challenge comes when we need to convert a freshly cooked plate of eggs and veg that can be enjoyed at leisure, into an easy speedy (and often packed) breakfast. Now, this is not that difficult to do, but it does require a little forward planning. Many opt for pre-boiling eggs that they can have throughout the week with some salad or on toast with avocado, but if that gets a little boring, these veggie-packed egg frittata muffins are the answer!

I have been making egg frittata muffins for years, but haven’t actually bothered to share a recipe (forgive me). So here you have it! They are essentially mini frittatas and they’re the perfect batch-cook recipe for a quick weekday breakfast. You can either eat them with a little salad and avocado before you leave for work, or take them with you to have when you get there. They are also absolutely fantastic for kids’ lunch boxes and, like a frittata, you can fill them with just about anything, so they are great for using up leftovers from the fridge.  They can be enjoyed hot or cold.

As you can add anything to them, please use this recipe as a guide. I encourage you to experiment and add your own flair to your batches.

TIME: c. 35 minutes

SERVES: 12 muffins

SEASON: All seasons (vary the ingredients depending on the season)

INGREDIENTS:

Grass-fed organic ghee or butter

8 eggs

2 tbsp whole milk

Sea salt 

Black pepper

Dried parsley

1 large onion

1 medium courgette

1/2 sweet red pepper

1 medium chilli

Handful of mushrooms

Handful of broccoli florets

Handful of spring onions

3 cloves garlic

Grated cheese of choice (optional)

METHOD:

1. Pre-heat your oven to 180 degrees and grease a 12-hole cake tin with plenty of ghee or butter. Make sure you grease the base and around the sides with plenty of fat to avoid the egg mixture sticking.

2. Heat a little butter in a large frying pan over a low heat while you finely dice the onion. Add to the pan and allow to soften while you finely chop the courgette, red pepper, mushrooms and broccoli florets.

3. Once the onion has soften, add the rest of the chopped veg to the pan and stir frequently with a wooden spatula or spoon to avoid anything burning.

4. While the veg is cooking, finely chop the chilli and garlic and add to the mixture.

5. Finely chop the spring onions and grate the cheese and leave to one side.

6. Take the cooked vegetables off the heat and place the greased cake tin in the oven for a minute or so to give the fat a chance to melt.

7. Crack the eggs into a large measuring jug and add the milk, a generous sprinkling of parsley, salt and pepper, then whisk thoroughly until smooth.

8. Once the fat has melted in the cake tin, portion the cooked veggies equally into each hole, then pour in the egg mixture on top (distributing evenly across the 12 holes).

9. Sprinkle the chopped spring onions and cheese on top of each muffin and then cook for 20-25 mins until firm.

10. Allow to cool for at least 10-minutes or so before removing from the cake tin and serve or store.