Grab-and-go food can be a life saver amongst the hustle and bustle of a busy schedule - it helps to fuel us nutritionally, giving us the energy we need to take life by the horns! These mini egg and vegetables muffins are perfect as a high protein morning or afternoon snack, an on-the-go breakfast, or added to lunch as a protein portion.

This recipe was kindly supplied by our nutritionist Kimberley Bell. For more recipes from Kim, head to her blog.

Makes 10 individual muffins

12 eggs
½ bag of spinach
Olive oil spray
1 white onion
6 button Mushrooms
200g Feta (or other cheese)
Salt/pepper to taste
6 sun-dried tomatoes (optional)


  1. Pre-heat the oven to 180 degrees.

  2. Pan fry the onion in a spray of olive oil until fragrant.

  3. Add finely diced mushrooms and cook until soft.

  4. Spray the insides of a good non-stick muffin tray with olive oil spray.

  5. Spoon onion and mushroom mix into the base each muffin tin.

  6. Add a handful of spinach into the base of each muffin tin (don't worry if it doesn't quite fit, the leaves will wilt quickly in the oven!).

  7. Whisk all the eggs together in a jug, and pour evenly into each muffin tin.

  8. Top with salt and pepper, crumbled feta and a few finely sliced pieces of sun dried tomatoes.

  9. Bake in the oven for 10-15mins or until eggs are set.


  • Add garlic and saute with the onion. 

  • Swap feta cheese to any cheese of your choice (approx. 20g per muffin).

  • To increase protein content of each muffin (without increasing the fat) - add 1 egg white for every whole egg.

  • To add carbohydrates - add left over cooked kumara or potato to each muffin tin. 

Per muffin (batch makes 10)
Protein: 10.75g
Carbohydrates: 4.69g
Dietary fibre: 0.1g
Sugars: 3.14g
Fat: 12.63g