Egg and vegetable muffins

Name: Egg and vegetable muffins
Total time: 25 min
Yield: 6
Ingredients: 8 eggs; 1 pepper (deseeded and finely diced); 100 g spinach (roughly chopped); 4 spring onions (sliced); 4 tbsp milk; vegetable oil (for greasing); salt and black pepper (to taste)

Little baked egg cups packed with veg that are easy to grab and reheat on a busy morning. Make a dozen at once and keep them handy.

Photo coming soon

Serves: 6Time: 25 min Freezes well

Freezer-friendlyProtein-containingVegetarian

Ingredients

6 servings

8 eggs
1 pepper (deseeded and finely diced)
100 g spinach (roughly chopped)
4 spring onions (sliced)
4 tbsp milk
vegetable oil (for greasing)
salt and black pepper (to taste)

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Method

1Heat the oven to 180C (160C fan) and lightly grease a 12-hole muffin tin.
2Beat the eggs with the milk in a jug and season to taste.
3Divide the pepper, spinach and spring onions between the muffin holes.
4Pour the egg mixture over the veg, filling each hole about three-quarters full.
5Bake for 15 to 18 minutes until set and lightly golden.
6Cool for a few minutes, then loosen with a knife and lift out.

Freezing: cool fully, then freeze in a tub for up to 1 month. Reheat in the microwave until piping hot.

Swap: use whatever veg needs using up - mushrooms, tomatoes or sweetcorn all work.

Thyroid-aware, not thyroid-curing. These recipes are general ideas, not a treatment or a diet plan, and nothing here constitutes medical or dietary advice. If you have specific dietary needs, speak to your clinician or a registered dietitian.