Savoury Egg Cupcakes are a versatile and nutritious option perfect for breakfast, brunch, or a protein-packed snack. Made with a blend of eggs, fresh vegetables, and feta cheese, these mini frittatas are baked in muffin tins for a convenient, individual serving. Ideal for meal prep, they can be enjoyed warm or at room temperature, making them a practical choice for busy mornings or on-the-go eating.
For a Serving Size of Two:
Ingredients:
- 3 large eggs
- 50 grams chopped spinach
- 50 grams diced cherry tomatoes
- 30 grams diced bell peppers
- 30 grams finely chopped onion
- 30 grams feta cheese
- 1 teaspoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon dried oregano or mixed herbs
Procedure:
-
- Preheat your oven to 180°C (350°F) and line a muffin tin with paper liners or lightly grease it.
- In a pan, heat the olive oil and sauté the onions until translucent. Add the bell peppers, spinach, and cherry tomatoes. Cook for 2-3 minutes until the vegetables are tender. Let the mixture cool.
- In a bowl, beat the eggs and add salt, pepper, and optional dried oregano or mixed herbs. Stir in the cooked vegetable mixture and grated cheese.
- Pour the egg mixture evenly into the muffin tin cups, filling them about 3/4 full.
- Bake for 15-20 minutes or until the egg cupcakes are set and lightly golden on top.
- Let the cupcakes cool slightly before removing them from the tin. Serve warm or at room temperature.
Nutritional Benefits:
- Savoury Egg Cupcakes are a nutrient-dense meal that combines the benefits of eggs with a variety of vegetables. Eggs offer high-quality protein and essential nutrients like vitamin B12, vitamin D, and choline, which support muscle health, bone density, and cognitive function.
- The addition of spinach, cherry tomatoes, and bell peppers provides a range of vitamins, minerals, and antioxidants, including vitamin C and beta-carotene, which promote immune health and skin vitality.
- Feta cheese adds a source of protein, further enriching the nutrient profile.
- By incorporating these ingredients, the cupcakes offer a balanced combination of protein, fiber, and healthy fats, making them a satisfying and wholesome option for any meal.
Nutritional Information:
- Calories: 382 kcal
- Protein: 24.2 g
- Carbohydrates: 10.8 g
- Fat: 25.5 g
