Makes 12
Grab-and-Go Vegetable Egg Muffins
Baked egg cups packed with spinach, peppers and cheese. Make a dozen on Sunday for quick breakfasts all week.
Prep15m
Cook20m
Total35m
Portions12
Fridge4 days
Why this works for meal prep
Egg muffins solve the weekday breakfast problem: they reheat in under a minute and travel well. Cooking the vegetables briefly first removes excess water, which stops the muffins turning spongy after a few days in the fridge.
Method
- Heat the oven to 180°C (350°F). Grease a 12-hole muffin tin well or use silicone cases.
- Warm the oil in a pan and cook the pepper for 3 minutes, then add the spinach just until wilted. Let cool slightly.
- Whisk the eggs, milk, salt, pepper and chilli flakes in a jug.
- Divide the vegetables, spring onions and cheese between the muffin holes, then pour the egg mixture over to about three-quarters full.
- Bake for 18–20 minutes until puffed and set in the centre.
- Cool in the tin for 5 minutes, then on a rack. Store in a lined container once completely cool.
Storing & reheating
Fridge
Up to 4 days, in airtight containers
Freezer
Up to 2 months
Reheat
Microwave 45–60 seconds from chilled, or 90 seconds from frozen
Prep tips:
- Line containers with kitchen paper to absorb moisture.
- Freeze on a tray first, then bag them so they don't stick together.
Safety note: cool cooked food and refrigerate within 2 hours (1 hour for rice). Reheat only once, until steaming hot throughout. Check labels for allergens. Storage times are general guidance — see our disclaimer.