Protein Egg Muffins

Course Breakfast
Servings 3 Mufins


  • This makes a full tray of 12.
  • 1/2 cup Black Beans (canned) or pinto beans
  • 8 sliced piccolo tomatoes
  • 2 small handfuls fresh spinach, chopped
  • 10 large eggs
  • 4-5 mushrooms sliced into small chunks
  • a Red Onion sliced
  • Clove of garlic
  • 1/2 tsp of chilli flakes
  • Sprinkle of cumin
  • Small bundle of fresh coriander
  • Coconut oil to brown off the onions/ garlic, mushroom and peppers
  • Salt and freshly ground black pepper, to taste hot sauce or salsa, for serving (totally optional, but totally good) or sliced tomatoes and olives with dressing


  • Preheat the oven to 350ºF or 200ºC. Spray all 12 muffin cups with nonstick spray or grease with butter or coconut oil
  • Fry off the onions, garlic, mushrooms and red peppers in a pan with coconut oil and salt and pepper, just until soft.
  • In a separate pan, quickly cook the spinach, just until wilted. Let it cool, then squeeze any excess moisture out of it.
  • And in the same pan after lifting out the spinach, fry off onions, garlic and chilli flakes in coconut oil, adding cumin and chopped coriander, add black beans, heat through until bean begin to bubble, then add the sliced piccolo tomatoes and cook for a further 1-2 minutes.
  • Beat eggs in a bowl with salt and pepper. Scoop egg filling into the prepared muffin tins (I find it easiest to use a 1/3 cup measuring cup or fill to less than half the depth). Top up each case with the beaten eggs. Then give each one a good dose of salt and pepper.
  • Bake 20 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins… if they are still wet and gooey, they’ll need a little more time in the oven. They should feel cooked through.
  • Serve egg muffins immediately if you want them warm- with salsa, if desired.
  • They can keep for 2-3 days in the fridge if served cold.
Keyword Meat Eaters & Vegetarian

Lisa Barwise

Author Lisa Barwise

Hi, I'm Lisa. I consider myself a Wellness Alchemist, the catalyst in the transformation of Strong Women around the world. Strong of mind, body and character.

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