James’ egg muffins


done pan

These egg muffins are light, healthy, protein packed and take less than 30 minutes to make.

When you’re working out and need some extra protein to aid muscle recovery, it can be hard to find something to snack on – and chowing down on chicken all the time can be a chore.


So here’s a great alternative: egg muffins. I can rustle up a batch of these in around 30 minutes and, although they last about a week in the fridge in an air-tight box, they never last that long.

Delicious hot or cold, you can have them for breakfast, with a side salad for a light lunch or pop them in yours or the kids’ lunch box.

Each one is just 60 or so calories but contain 10 g of protein, which will help you feel fuller longer, as will the fibre in the veggies.


8 large eggs
8-10 button mushrooms
handful of spinach leaves
1/2 red pepper
30g (about quarter of a block) feta cheese
12 sprays of low-cal oil

Pre-heat your oven to 200C
Fine chop all the vegetables
Cut the feta into 12 equal pieces
Spray a muffin tray (make sure it’s well covered to avoid sticking)
Divide the veggies and the feta between the trays
Whisk the eggs and divide between the trays
Give each one a little stir
Bake for 20 mins or until set and golden brown