Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Baked egg muffins with spinach, onion, tomato and Indian spices, served with a mint yoghurt dip.
Equipment: 6-hole muffin tin, mixing bowl
Measures and names
Ingredients
- 6 eggs
- 50 g Greek yoghurt, for the muffins
- 1 tsp oil, for greasing
- 60 g baby spinach, chopped
- ½ red onion, finely chopped
- 1 tomato, deseeded and chopped
- 1 green chilli, finely chopped
- ½ tsp ground cumin
- ½ tsp garam masala
- ¼ tsp ground turmeric
- 1 small handful of fresh coriander (cilantro), chopped
- Salt and black pepper
- 150 g Greek yoghurt, for the dip
- 1 small handful of fresh mint, finely chopped
Method
- Heat the oven to 190°C (fan 170°C) and grease a 6-hole muffin tin with the oil.
- Beat the eggs with the 50 g yoghurt, cumin, garam masala, turmeric and a pinch of salt and pepper.
- Divide the spinach, onion, tomato, chilli and coriander between the muffin holes, then pour over the egg mixture.
- Bake for 18–20 minutes until puffed and just set in the middle.
- Mix the 150 g yoghurt with the mint and a pinch of salt and serve with the muffins, 3 each.
Swaps and tips
Leave the muffins in the tin for a minute before lifting them out with a knife. They keep for 3 days in the fridge and are good cold in a lunchbox.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 32 g | 9 g | 2 g | 24 g | 381 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
