EIWITRIJK RECEPT · FASE 4 · SNACK

Savoury egg muffins with feta and tomato

Balanced Phase 4 egg muffins with feta, tomato and wholemeal for a savoury snack.

32 min totaal 2 porties 320 kcal p.p. 24 g protein

These savoury egg muffins with feta and tomato are a tasty snack or a light breakfast on the go. Light eggs are filled with sweet cherry tomatoes, fresh spring onion and salty feta crumbles, with a hint of chives for a savoury finish.

The muffins fit nicely into Phase 4, the balanced phase where a broader palette of ingredients comes together. With twenty-four grams of protein from egg and feta, they fit well into a protein diet, whilst a little wholemeal breadcrumb provides some structure and fibre and the tomato adds fresh carbohydrates. Thanks to that solid protein content, the muffins keep you satisfied for longer, whether you eat them warm or cold.

Lovely with a fresh green salad or a bowl of lean quark on the side for a complete savoury meal.

Zo maak je het

  1. Preheat the oven to 180 degrees.
  2. Beat the eggs with pepper and the breadcrumbs.
  3. Finely chop the tomatoes, spring onion and chives and stir through.
  4. Divide between six muffin cups and crumble the feta on top.
  5. Bake for 20 minutes until the muffins are firm and golden brown.

Bewaren

Keep the egg muffins for up to 3 days in a sealed container in the fridge. They freeze well, then thaw them in the fridge or warm them briefly in the oven.

Variatietips

Swap the feta for grated mature cheese or replace the tomato with finely sliced peppers or spinach. A pinch of smoked paprika powder adds a bit more character to the muffins.

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