Egg Muffins
Little baked egg cups packed with spinach and peppers. High in protein, easy to make in a batch, and perfect for grabbing on a busy morning.
Why this works on GLP-1
Eggs are one of the simplest ways to get quality protein into your morning, which matters on GLP-1 medication where appetite fades later in the day. Baked into muffins, they become a portable, portion-controlled option that helps protect lean muscle during weight loss while staying gentle and easy to eat.
They are also ideal for batch cooking. Make a tray at the weekend and you have a grab-and-go protein breakfast ready for several days, which removes all the effort on the mornings you have none. The spinach and peppers add fibre and colour for almost no calories.
per serving
per serving
single serving
Ingredients · makes 1 serving (3 muffins)
- EggsLarge 3
- SpinachFresh, finely chopped a handful
- PeppersAny colour, finely diced ½
- Avocado oilFor greasing the tin a little
- Salt and pepperTo taste to taste
- OptionalA little grated cheese, chives, or a pinch of chilli flakes to taste
Method
Prepare the tin. Heat the oven to 180°C (350°F). Lightly grease three holes of a muffin tin with avocado oil, or use silicone cases, which release most easily.
Whisk the eggs. Crack the eggs into a jug, season with salt and pepper, and whisk until smooth. Stir in the chopped spinach and diced peppers, plus any optional cheese or chives.
Fill and bake. Pour the mixture evenly between the muffin holes, filling each about three-quarters full. Bake for 18 to 20 minutes, until set and lightly risen.
Cool and serve. Let them cool for a few minutes, then run a knife around the edges to release. Eat warm or cold, and eat slowly to gauge fullness on a reduced appetite. They keep in the fridge for three to four days.
Approximate nutrition per serving
Makes one serving of three muffins. Eggs provide the protein. To batch cook, multiply the quantities and use a full muffin tin. Figures vary with any cheese added.
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