EIWITRIJK RECEPT · FASE 2 · ONTBIJT

Meal-prep scrambled egg muffins

Handy scrambled egg muffins for Phase 2: high-protein with vegetables and a bit of healthy carbs to take with you.

28 min totaal 3 porties 280 kcal p.p. 26 g protein

These meal-prep scrambled egg muffins you bake in one go as a whole batch, so you're guaranteed a quick breakfast or substantial snack for the rest of the week. The spinach, cherry tomato and pepper make every muffin colourful and savoury, and because they taste good both cold and warm they're ideal for on the go.

In Phase 2 you add some healthy carbohydrates and vegetables alongside your protein base, and these egg muffins bring that balance together perfectly. With 26 grams of protein per serving from egg and quark, supplemented with vegetables for fibre and mild carbs, they keep you satisfied for a long time. This way your high-protein diet stays practical and varied, even on busy mornings.

Delicious with a dollop of lean quark or a dollop of spicy tomato salsa alongside. A handful of rocket or a few slices of avocado make it a complete lunch.

Zo maak je het

  1. Preheat the oven to 180 degrees and grease a muffin tin.
  2. Whisk the eggs together with the quark, pepper and salt.
  3. Divide spinach, tomato, pepper and cheese among the cups.
  4. Pour the egg mixture over until the cups are three-quarters full.
  5. Bake for 18 minutes until the muffins are set and golden brown.
  6. Let cool and keep chilled for on the go.

Bewaren

Store the cooled muffins in a sealed container in the fridge and eat them within four days. They're also suitable for freezing, just defrost them overnight in the fridge.

Variatietips

Switch the vegetables to broccoli, courgette or mushrooms depending on what you have at home. A bit of smoked salmon or lean ham through the batter gives an extra savoury layer.

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Get things done faster with ready-made solutions

No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

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