Savory Grab and Go Egg Muffins

Flourless and packed with protein!

These were my ‘ kitchen sink’ muffins. I used what was in the fridge that day. You could add meat, cheese or pre-grilled vegetables to make these muffins super tasty! Keep in the fridge for a hassle free meal or healthy snack option. Throw a couple in a zip lock bag to take to work, as a post workout snack or out and about running errands to keep your day of healthy eating on track.

Ingredients: (Makes approximately 18 muffins)

  • 8 egg whites
  • 4 whole eggs
  • 2 chopped Leeks
  • ½  carrot shredded
  • 1½ cups brown mushroom chopped
  • 1½ cups Baby Spinach
  • ½ cup semi-dried tomatoes
  • Parmesan Cheese
  • Chopped Parsley
  • 1 clove garlic
  • ¼ tsp dried oregano
  • Chopped Basil
  • Chili powder


Preheat the oven to 200 degrees.  In a pan sweat the leeks in some garlic and a teaspoon of butter until soft. Add the chopped mushrooms, the dried oregano a touch of chili and cook until tender. Once mushrooms are ready add the spinach leaves and wilt, do not over cook! Remove from heat. Add the carrots, basil, semi-dried tomatoes and parsley. Mix ingredients together then fill each muffin tin 2/3 full with vegetables.

Whisk the eggs and whites in a bowl (with a pourable lip) with a dash of water and salt and pepper. Gently pour the mixture into each muffin cup 2/3 filled with the vegetable mixture to fill the rest of the way.  Grate parmesan over the top of each muffin. Bake for approximately 30 minutes or until muffins are rising and browning on top.


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