MINI EGG MUFFIN
Mini Egg Muffin is a nutritious and protein-rich snack that’s compact, satisfying and perfect for those on the go. This simple recipe uses just one egg, grated courgette, black pepper and a touch of olive oil to create a fluffy and veggie-filled muffin that’s ideal for breakfast, snacks or lunchbox fillers. It’s a great way to introduce vegetables into a child’s diet or enjoy a low-carb, gluten-free snack that’s light yet filling. With no flour or added sugar, it supports a clean eating lifestyle and provides protein to help maintain energy levels throughout the day. The mini size makes it easy to portion and customise for any mealtime or occasion. Whether enjoyed warm out of the oven or packed cold for a busy afternoon, this versatile bite-sized muffin is perfect for those seeking a healthy and homemade alternative to pre-packaged snacks.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
5 ingredients or less, Bake, Prepared in Advance
OCCASION/HOLIDAY
Easter, Spring, Picnic, Mother’s Day, Graduation
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low/ No Sugar, Quick & Easy, Kid Friendly, Wheat / Gluten-Free, Vegetarian
DISH TYPE
Frittata
INGREDIENTS
There are the following ingredients for Mini Egg Muffin:
- 1 egg
- 1 tablespoon grated courgette
- Pinch of black pepper
- 1/2 teaspoon olive oil (for baking)
FULL NUTRITIONAL INFORMATION
- Calories: 83.1 kcal
- Fat: 6.4 g
- Saturated Fat: 1.7 g
- Carbohydrate: 0.6 g
- Sodium: 61.8 mg
- Protein: 5.5 g
- Cholesterol: 160 mg
- Vitamin D: 0.9 mg
- Iron: 0.8 mg
- Calcium: 26 mg
- Potassium: 81.5 mg
- Sugars: 0.4 g
- Fibre: 0.1 g
PREPARATION
These steps are followed for the preparation of Mini Egg Muffin:
- Preheat Oven: Set oven to 180°C (fan 160°C) or 350°F. Lightly grease a small muffin tin or silicone cup with olive oil.
- Grate Courgette: Use the fine side of a grater to shred 1 tablespoon of courgette. Gently press with a paper towel to remove excess moisture.
- Mix Ingredients: In a small bowl, whisk the egg until smooth. Stir in the grated courgette and add a pinch of black pepper.
- Fill Muffin Cup: Pour the egg mixture into the prepared muffin cup.
- Bake: Place in the oven and bake for 15 to 18 minutes or until the egg is fully set and the top is golden brown.
- Cool And Serve: Let cool for a few minutes before removing from the tin. Serve warm or refrigerate for later use.
PREP TIME
5 minutes
COOKING TIME
18 minutes
TIPS
- Drain Courgette: Excess water can make the muffin soggy, so always press the grated courgette dry before mixing.
- Non-Stick Ease: Use silicone muffin liners or spray tins well to ensure easy removal after baking.
- Batch Cooking: Double or triple the recipe and use a mini muffin tin to make several at once for weekly meal prep.
VARIATIONS
- Cheesy Twist: Add 1 teaspoon of grated cheddar or parmesan for extra flavour and richness.
- Herb Addition: Mix in a pinch of dried thyme, parsley or chives for a savoury herb note.
- Veggie Boost: Add small-diced peppers, mushrooms or spinach to increase the vegetable content.
- Spicy Option: Add a tiny pinch of cayenne or a few chilli flakes for a mild kick.
- Dairy-Free Option: Leave the cheese out and use a splash of plant-based milk if you need added moisture.
PREPPING AND STORAGE
- Refrigeration: Store cooled egg muffins in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze individual muffins in a single layer, then transfer them to a bag or container. Reheat from frozen in the microwave or oven.
- Meal Prep Friendly: Make a batch on Sunday and grab it throughout the week for fast, fuss-free snacking or mini-meals.
- Serving Suggestion: Pair with sliced avocado or wholegrain toast for a more complete breakfast or light lunch.