Small plates. Proper food.

Recipe · Make ahead · Freezer-friendly · Vegetarian option

Egg and spinach muffin-tin bites

Bake once, eat all week. Two small bites with some cucumber make an easy breakfast, and they're just as good cold in a lunch box.

Proteinabout 15g per serving
Serves3 (makes 6 bites, 2 each)
Time25 mins
Golden egg fritters on a plate with sliced cucumber and a cup of tea

Photo: Olya Lu / Pexels

Pictured: a similar egg dish. Your bites will be muffin-shaped.

Ingredients

  • 4 medium eggs
  • 2 tbsp (about 60g) cottage cheese
  • 30g cooked ham, chopped (leave out for vegetarian)
  • Handful of baby spinach, chopped
  • 20g mature cheddar, grated
  • Black pepper
  • A little oil for greasing (not needed with silicone moulds)

Method

  1. Heat the oven to 180°C (160°C fan), gas 4. Grease 6 holes of a muffin tin or use silicone moulds.
  2. Whisk the eggs with the cottage cheese and pepper.
  3. Divide the spinach, ham and cheddar between the moulds, then pour over the egg.
  4. Bake for about 20 minutes until set and lightly golden. Cool for 5 minutes before turning out.
  5. Keep in a covered container in the fridge for up to 3 days, or freeze.

Tip: Reheat from chilled in the microwave for 30–40 seconds, until piping hot all the way through.

Protein figure is approximate, worked out from typical UK label values; brands vary, so check your packs. Protein contributes to the maintenance of muscle mass.

Handy kit

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