Grab-and-Go Spinach and Feta Egg Cups

A dozen baked egg cups from one bowl and one muffin tin — spinach, feta and red pepper in every one. Make them on Sunday and breakfast walks out the door with you all week.

Serves 635 minutes ketolow-carbhigh-proteinveggie

• ✓Eggs bring complete protein — the whole cup is built on them.
• ✓Spinach brings folate, vitamin K and iron.
• ✓Feta is a source of calcium and protein.
• ✓No flour and no filler — every cup is naturally gluten-free.

Free PDF: The Fresh Breakfast Week — the matching mini-plan

Ingredients

• •10 eggs
• •3 oz / 85 g feta, crumbled
• •3 big handfuls baby spinach, roughly chopped
• •1 red bell pepper, finely diced
• •1 tbsp olive oil, plus more for the tin
• •2 scallions, green tops only, sliced
• •salt and black pepper

Method

1. Heat the oven to 350°F / 180°C. Oil a 12-cup muffin tin generously — these stick to a dry tin.
2. Soften the pepper in the oil, 3 minutes; add the spinach until it just wilts. Cool a few minutes.
3. Whisk the eggs with salt and pepper. Stir in the vegetables, scallions and most of the feta.
4. Divide between the cups, top with the last feta, and bake 18–20 minutes until just set in the middle.
5. Cool five minutes, then run a knife around each cup before lifting it out.

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Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.