Low-Carb Egg and Veggie "Muffins"

Low-Carb Egg Muffins

Low-Carb Egg Muffins

Everyone loves a good savoury muffin. Something a bit cheesy with some bacon bits or a good old spinach and feta piece of baked deliciousness.

As much as I love the way they taste, I tend to find that afterwards I end up feeling over-full and sluggish and usually have a sense of regret. This is because they’re usually carb-loaded and made with refined flours - which have a high glycemic index and can lead to  spikes and crashes in blood sugar levels and insulin - leaving you feeling tired and not on your A-game. Now, don’t get me wrong. I eat carbs. In fact, I am a huge fan of a great pasta or pizza once in a while. But on the regular, I try to keep my carbs to whole food sources (like sweet potatoes, butternut, chickpeas etc.), or I have bread made from wholewheat, low GI flours which keep me satiated and keep my blood sugar levels stable between meals (recipe for the easiest bread ever coming soon!). I’m all for an 80/20 lifestyle - 80% healthy whole foods & 20% indulgence.

So, because I love a great savoury muffin, I’ve recently been using this healthier version which is low-carb and is great for breakfast or as a snack, has a good amount of protein, and can also help you to get your veg in for the day without you having to think too hard about it. The fat and protein in the eggs (and the feta) should keep you satiated until your next meal.  If you are watching your weight you may just want to eat two of these for brekkie, or, if you need something more substantial, you can have them with a slice of wholewheat bread.

The really great thing about these is that you can get as creative as you want to with them by mixing it up and choosing whatever “filling” tickles your fancy. For this recipe, I stuck with a healthy “veg-loaded” version, but you could add anything - fried bacon, cheddar, chorizo, parmesan, smoked salmon and a dollop of cream cheese with 2 or 3 capers dropped in - anything goes.

I’d love to hear what other interesting combo’s you come up with!

Low-Carb Egg and Veggie "Muffins"

Makes: 12 muffins (so 6 servings at 2 muffins per serve)

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Prep time:

Cook time:

  • 12 large eggs
  • ½ a red pepper, diced
  • ⅓ - ½ a bag of washed and cut spinach (this depends on your preference. My husband doesn’t like them too spinachy)
  • ½ a large brown onion, diced
  • Coconut oil (healthier than sunflower oil). If you want to reduce the fat, use a light spritz of coconut oil spray or spray ‘n cook instead.
  • 1 wheel feta cheese (can use reduced fat feta)
  • Salt
  • Pepper

  • Non-stick muffin pan
  • Non-stick frying pan

  1. Preheat oven to 180 degrees Celsius / 350 degrees Farenheit
  2. Break all of your eggs into a large bowl and whisk well. Add a few cracks of salt - but don’t over season as you will be adding seasoning to the veg as well, and the feta is salty - and no one wants overly salty muffins.
  3. Spritz your muffin tin with either spray ‘n cook or with some coconut oil spray. If you don’t have either of these, put a bit of coconut oil onto a piece of paper towel and grease the muffin tin.
  4. Either spritz your frying pan with spray ‘n cook or coconut oil spray, or add 1 tsp coconut oil to it. Get it to a medium high heat. Add your onions and red pepper, and fry until the onions are translucent and your peppers have started to cook.
  5. Next add your spinach to the pan. Crack some salt and pepper over the veg. Stir it every now and then, turning it, until it starts to wilt. Allow it to wilt slightly (but not too much), and then remove your pan from the heat.
  6. Spoon your cooked veg into equal sized portions into your muffin tin. Try not to overfill each hole, as the muffins might expand way over their boundaries in the tin. If you are using cheddar or parmesan cheese, I would add it now, so that its encased in the muffin. It won’t sink like chunks of feta do.
  7. Once your veg are in, pour your whisked egg mixture into the pan. Start by only half-filling each hole, and then add more once you have a better idea of how much mixture is left. Try not to go past ¾ full, as it will cause your muffins to expand over the edge.
  8. Now, crumbled some feta over each muffin. Pop the muffins in your oven for 10-15 minutes. The time will depend on your oven. I usually leave mine in there for 12 minutes. Once they start browning slightly, they should be cooked.

Nutritional Information (2 muffins):

Calories: 214

Carbs: 3.7g

Protein: 15.7g

Fat: 14.8g

Sodium: 365mg


Once you remove them from the oven, they will shrink away from the sides a little, which is normal. Remove them onto a cooling rack, and voila, you have brekkie (2 muffins for ladies) or a snack (1 muffin) sorted! The muffins should keep for up to 5 days in the fridge if you use fresh eggs to make them.

These are a great lower calorie alternative to traditional savoury muffins, and won’t leave you feeling tired or bloated. I hope you love them as much as I do!

All my love,


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