These are perfect for busy weeks — make a batch ahead and keep them in the fridge for quick breakfasts or snacks. Packed with protein and full of goodness
These can be tweaked and added to – just fill them with your favourtie veggies, add extra protein with smoked salmon or ham…the possibilities are endless!
Key info:
- Protein: 14–16g protein for 2 muffins
- Fibre: 2–3g fibre
Serve with avocado wholegrain toast if you’d like extra fibre, healthy fats and slow-release carbs . This will give around 10g fibre…you’re aiming for 25g of fibre across the whole day so this is an excellent start.
Want to add extra protein (around 16g), add a portion (60-80g)of smoked salmon. It also gives omega 3 fats which are brilliant in midlife for brain and heart health and inflammation.
Ingredients
- 6 eggs
- ¼ cup milk
- ½ cup baby spinach, chopped
- ¼ cup feta, crumbled
- ¼ cup grated cheese
- ½ small red capsicum, finely diced
- Salt and pepper
- Optional extras: spring onion, mushrooms, herbs or cooked bacon
Method
- Preheat oven to 180°C.
- Grease or line a muffin tray.
- Whisk together eggs and milk.
- Stir through spinach, feta, capsicum and cheese.
- Pour mixture evenly into muffin holes.
- Bake for 18–22 minutes until golden and set.
- Allow to cool slightly before removing.
- Store in the fridge for up to 4 days.
Why this is a great midlife breakfast
Eggs are one of the best protein sources for supporting muscle strength, energy and recovery during midlife. Combining protein with healthy fats can also help stabilise blood sugar and keep you fuller for longer.
These muffins are easy to prep ahead, making them a realistic option for busy mornings.