This incredible recipe was formulated by registered dietitian, Rhodene Leydekkers.
Why I love it:
These egg muffins are perfect for any lunchbox and can be enjoyed as a snack or a meal. It is high in protein and packed with flavour. You can also meal prep these muffins before hand to make life a bit easier for yourself when it comes to packing those lunchboxes.
Top tip:
The sky is the limit with this recipe, as the egg mixture act as a blank canvas for you to get creative. You can even add some leftover veggies to clear the fridge and up the nutrient intake in the muffins.
Makes 2 servings
Preparation time: 15 minutes
Cooking time: 20-25 minutes
Ingredients:
- 4 Large eggs
- ½ Cup cottage cheese
- ½ Red onion
- 1 Cup sweet corn
- Fresh parsley
- Salt and pepper to taste
Method:
- Pre-heat the oven to 180 C. Prepare a muffin tray with non-stick spray.
- Dice the onion and pan-fry in a non-stick pan until translucent.
- Add the eggs, cottage cheese, parsley, salt and pepper to a mixing bowl, and whisk well.
- Add the onion and sweet corn and mix until combined.
- Pour the mixture into a muffin tray.
- Bake in the oven for 20 – 25 minutes until cooked all through and golden brown.
- Serve with a mixed salad or enjoy as a snack.
Nutrient analysis per serving (3 Muffins):
- Energy: 1133 kJ
- Protein: 23.3 g
- Carbs: 14 g – of which total sugar: 8.2 g
- Total fat: 12.9 g – of which saturated fat: 3.8 g
- Dietary fiber: 2.3 g
- Sodium: 411 mg
Serving suggestion:
Serve with a big mixed salad to enjoy as a meal, or enjoy on its own as a snack.
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