Egg Muffin Cups

Egg Muffin Cups

A simple and complete meal for healthy and busy athletes includes whole grains, proteins, and lots of vegetables. This nourishing and simple meal has just little bites of everything, think of this recipe as a general formula that you can use to create your own favourite bowl. In our family we have a range of proteins and roasted veg options so everyone can build a bowl they love!

These protein packed egg muffins come can be cooked ahead of time and refrigerated for when you need them to grab and go! Loaded with veg, these are a great low carb-gluten free option for a snack or add a side salad for a complete weekday meal.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Dish


  • 12 eggs
  • 1 Cup Spinach, finely chopped
  • 2 Tomato, chopped
  • 2 Tbsp Fresh Basil
  • 1 Tbsp Coconut Oil


Preheat the oven to 175C. Coat a muffin tray with coconut oil to avoid sticking. Whisk together the eggs. Mix chopped spinach, basil and tomatoes and season with salt and pepper, then spread the veggies evenly between the 12 serves. Pour the egg mixture evenly into muffin cups. Bake in the oven for 18-20 minutes and leave to cool before using a knife around edge of tin to remove. These muffins can be refrigerated for up to 3 days, or frozen for a quick and easy meal after training.