Egg Muffins Recipe for Quick, Healthy Breakfast & Lunches Everyday

Egg Muffins Recipe

Egg Muffins Ingredients

6 eggs

Your choice of fillings:
– Leftover meat, chicken, fish
– Leftover vegetables
– Raw vegetables
– Dried or fresh herbs
– Grated raw cheese

Mushroom and leek egg muffins and potato salad
Mushroom and leek egg muffins with potato salad.
Perfect picnic food or packed lunch.
Broccoli tomato cheese egg muffins with sweet potato fries
Broccoli tomato cheese egg muffins with sweet potato fries

 

Egg muffins never get boring. Since the ingredients are determined by what leftovers you have in your fridge, they can be different every time you make them. It is fun discovering new combinations of ingredients that taste amazing in your egg muffins, and you can use almost ANY leftover foods in them.

Ingredient ideas:

– Leftover cooked bacon, steak, chicken, salmon, sausage, mince (ground meat), lamb, pork
– Leftover cooked broccoli, pumpkin, sweet potato, green beans, eggplant, mushrooms, zucchini, onions, leek
– Leftover casseroles, stews, curries and other one-pot meals like chili
– Raw tomato, capsicum (bell pepper), chili, black olives, green onions
– Fresh/dried basil, oregano, coriander (cilantro)

Thank you to Mark Sisson for putting this recipe idea in his book Primal Blueprint Cookbook. We have been eating them regularly for years, and recommending them to clients and friends, who find them the ultimate quick healthy meal, picnic food or snack on-the-go.

Egg Muffin Ingredients

Notes:

– Busy people: plan ahead! Make these at night to have ready for quick or on-the-go breakfasts, packed lunches or snacks all week.

– Cook egg muffins in double batches and freeze them. If you pack them frozen in your lunch bag in the morning, they will be defrosted and delicious by lunch time.

– Egg muffins are perfect for picnics and school lunches instead of a sandwich – no fork needed!

– You can use a mini-muffin tin to make tiny egg muffins for appetizers, picnic snacks, and tiny kid hands.

– Always use the best quality eggs you can find, from healthy, pastured chickens. They are worth the money!

Egg muffins with raw parmesan cheese

Egg muffins bake in 20 minutes

Egg Muffins Recipe

Step 1: Preheat oven to 180C / 350F.

Step 2: Beat eggs lightly with a fork, in a medium/large bowl.

Step 3: Dice meat and veggie leftovers and/or raw vegetables. Chop any fresh herbs. Grate raw cheese.

Step 4: Add all ingredients to the eggs and mix together. Salt and pepper to taste.

Step 5: Grease a muffin tin with butter.

Step 6: Ladle egg mixture into egg muffins.

Step 7: Bake in oven for 20 minutes.

Step 8: Let cool before removing from muffin tin. Eat immediately, save for breakfast, pack for lunch, or freeze for later!

Egg muffins are like mini frittatas, omelettes, crustless quiches
Egg muffins are like mini frittatas, omelettes, or crustless quiches

 

Share your favourite egg muffin ingredients in the comments below!

 

 

Quinoa Pancakes Recipe

Quinoa Pancakes Recipe

Quinoa Pancakes Ingredients

1/2 cup cooked quinoa

1/2 cup soaked chia seeds

1/4 cup shredded coconut

1 tsp cinnamon

1 banana

2 eggs

Optional: berries, apple

Quinoa chia banana coconut pancakes with blueberries and bacon
Our daughter wanted blueberry pancakes, so we simply added frozen berries to the pancake after pouring the batter in the pan!

We are not big pancake eaters, as few recipes call for all whole foods, and it seems a lot of trouble for not much flavour. However, this is our absolute favourite pancake recipe, given to us by Pippa, a Thermomix representative. The flavour is so good, that we never even think to cover the pancakes with maple syrup or honey. They are good enough without any topping, so would also make a great on-the-go meal or snack!

Notes

– All ingredients organic where possible.

– For optimal digestion and nutrition, it is best to soak quinoa all day or overnight before cooking.

– The quinoa can be cooked the day before making pancakes. Great way to love your leftovers!

– To soak chia seeds, put 1/3 cup chia seeds in 2 cups filtered water. It will gel up in 10 minutes, but become even more nutritious and digestible in a couple hours. Make the mixture and keep it in your fridge for using in smoothies, pancakes or by the tablespoonful! It will last a long time.

– This recipe turns out good whether you use a blender to really mix up the ingredients, or simply mash the banana and mix everything well in a bowl with a spoon. I like to throw everything in a bowl and use a hand blender to get a smooth consistency.

Quinoa chia banana pancakes ingredients

Quinoa Pancakes Recipe

Step 1: Throw everything except the optional ingredients into a bowl or blender.

Step 2: Mix well.

Step 3: Stir in optional ingredients such as blueberries, apples, or any other fruit chunks. Or drop the fruit chunks onto the pancake after it is poured into the pan.

Step 4: Heat coconut oil, olive oil and/or butter in a pan on medium heat. Spoon or pour pancake batter into pan to desired pancake size.

Step 5: Flip pancake after a few minutes, when pancake bottom is firm enough to get a spatula under.

Step 6: Cook for another minute or two.

Step 7: Keep warm while you make the rest of the pancakes. Or eat them cold as on-the-go snacks!

Quinoa blueberry pancakes and bacon
Pancakes and Bacon – yum!

Same Food, New Dish: Recipes Using Leftovers

Same Food New Dish: Recipes Using Leftovers

One of my favourite tips for eating well when time poor is cooking a lot of food at once, and making the most of the leftover food for several more meals. However, most of us don’t want to eat the same meal three times in a row, as it just gets boring! The family starts complaining “Are we having leftovers…again?”, and the pressure is on to cook something new. There are several ways of getting around this though. My favourite tips for creating new meals with leftover food in just minutes are featured in this series ‘Loving Leftovers’, starting with The Basics of Lovin’ Leftovers. This is one I like to call Same Food, New Dish.

Leftover Roast Chicken, Potato and Veggies mixed with Green Onions, Bacon & Homemade Dressing

Start with Transforming Leftover Vegetables to New Dishes

Last night you made baked potatoes or sweet potatoes in the oven, but you are not a big fan of eating cold baked potato in your packed lunch.

So you take Same Food: baked potato or sweet potato, and make a New Dish: potato salad

HOW:
– Simply chop up the leftover baked potato and put into a big bowl.
– Then do the same with things like red onions, green onions, fresh herbs, dried herbs, and even any raw or leftover cooked veggies you may have on hand like chopped capsicum (bell pepper), green beans, or peas. Avocado is delicious here too!
– If you have leftover bacon, chicken, ham, or hard-boiled eggs, simply chop and add to the bowl to make a complete meal of your potato salad.
– Lastly, simply toss with a homemade dressing of olive oil, choice of vinegar, and mustard if you like, plus sea salt, pepper and fresh herbs if you have some on hand.

Like most leftover creations, this dish comes out different every time you make it, depending on what leftovers you have to throw in and how much time you have to add more ingredients. Thus you keep your taste buds and your family happy with variety, without the time-consuming venture of a new recipe and new ingredients.

Other leftover vegetable ideas:

Same Food: baked sweet potato/potato/pumpkin. New Dish: mashed potato or pumpkin

HOW:
– Chop up leftover sweet potato, potato or pumpkin and put into a pot on the stove.
– Over warm to medium heat, add in things like butter, raw milk or cream, homemade stock, green onions, smashed garlic, spices, herbs. Mash up and stir together.

Again, you can make this different every time. One night you can add heaps of ingredients and gourmet it up, and another night if you’re shorter on time, just mash with butter and salt.

Same Food: roasted or steamed cauliflower. New Dish: cauliflower mash or cauliflower rice.

HOW:
– Same as mash potato but mash cauliflower is especially good with butter, ground cumin and caraway seeds plus a sprinkle of fresh parsley or coriander.
– The only difference between cauliflower mash and cauliflower rice is how smooth the texture is. Use a hand masher or food processor for desired consistency.

Try also:
– Easy Leftovers Omelette Recipe
– Egg Muffins Recipe
Immune Boosting Soup in Less Than 10 Minutes

 

Leftover Meats are Quickly Changed to a Different Dish

Apple & Red Onion Chutney on Leftover Pork with Mashed Leftover PumpkinJust like with vegetables, the easiest way to transform your leftover meats is to add something to it and maybe chop it differently.

Same Food: leftover chicken fillets
New Dish: chicken parmigiana

HOW:
– Put leftover chicken breasts or thighs on oven tray.
– Top with a layer of tomato paste or homemade pasta sauce, then herbs and spices, then grated Raw Parmesan cheese.
– Heat in a toaster oven or under oven grill until the meat is warm and the cheese is melted.

Leftover meats simply need a new paste or sauce.

*Yesterday’s grilled pork cutlets are transformed by topping with a simple apple and red onion chutney made by sauteeing the two ingredients in a fry-pan with water and cinnamon for about 10 minutes until apples and onion are soft.

*Yesterday’s grilled rump steak is made anew when topped with a herb and vinaigrette (oil and vinegar) sauce bashed up in your mortar and pestle in 4 minutes.

*Other easy sauces to throw in a pan with leftover meat are tomato based sauces and curry or asian sauces.

HOW:
– If you’re pressed for time, simply dice the leftover meat and toss in a fry pan with a spoonful of tomato paste, some tomato puree, plus garlic, onion, herbs and spices as you like.
– For an Asian flavour, simply saute diced meat with a good quality curry paste (or asian spices and fresh grated ginger) and maybe some coconut cream.
– If you have time and are feeling creative, Google an easy sauce recipe.

Try also:
Roll Your Own Sushi…with Leftovers

 

Transforming Leftover One-Pot Meals

Same Food: one-pot bolognaise or meat chilli.
New Dish: bolognaise or meat chilli stuffed capsicum (bell peppers) or tomatoes

HOW:
– Cut tops off capsicum (bell peppers) or tomatoes and clean out seeds and membranes, fill with bolognaise and heat in oven.
– When almost done, melt grated raw parmesan cheese on top (optional).

Capsicum works best if lightly grilled or blanched in boiling water before filling. This New Dish works for most types of one-pot meal like curries and stews, and it looks impressive.

Leftover Bolognaise Stuffed into Capsicum (Bell Pepper)

By using my Loving Leftovers trick of Same Food, New Dish, you will spend less time cooking but still have the same amount of high-quality meals. With just a bit of fore-thought, you can plan your bigger cooking days around your personal schedule, so that on quieter days you are cooking and on busy days, you are eating leftovers. Just ensure that you always cook large quantities the first day, so you have leftovers to manipulate into your new dish creations tomorrow. When anticipating a very hectic day, you can whip up your new dishes the night before so you have a nutritious and delicious breakfast, packed lunch and easy dinner on hand. The rest of the family will think you were cooking all day instead of serving leftover food!

What is one of your favourite same food, new dish creations to serve in your home?

The Basics of Lovin’ Leftovers

The Basics of Lovin' Leftovers

When I talk about what we’re eating, and show pictures and descriptions of our meals, everyone exclaims, “You must spend all day in the kitchen!” Well, I do prioritise time in the kitchen as essential for my family’s health, but I still go to work, to the beach, play with my daughter, and have a life out of the kitchen. The trick is that when I do cook or prepare a meal or dish, I make a lot of food. That is, at least 2-4 more servings than we are going to eat right away. Then, I make the absolute most of the leftovers! Sometimes we eat the same exact meal again, especially when it’s an amazingly tasty dish, but often I get creative with the leftover food and make new dishes out of already cooked food. Leftovers is no longer a word to moan at; it’s the key to eating well without cooking all day every day! To get you started, here are the basics of Lovin’ Leftovers.

Scrap Salads make Leftover Food New Again

Reheating

– PAN-FRY: Toss in a pan over medium heat. Works best for saucy, wet leftover foods like slow-cooked casseroles, stews and curries.

– TOASTER OVEN: About 5 minutes under medium to high heat works best for bulky leftover food like large vegetable chunks, chicken legs, lamb shanks, fish fillets. If the meat or veg is very thick, cut in half or slice thinner so leftover pieces will heat more evenly.

– GRILL: Same as toaster oven, but there is more room so you can re-heat larger quantities for more people.

NOTE: Leftover chicken should only be re-heated once before consuming. Fortunately, there are many delicious options for eating leftover chicken cold!

Toaster Ovens heat leftovers quickly without microwave radiation

One-Pan Leftover Meals

One of the simplest ways to make an array of leftover food look like an entirely new dish is to chop and mix together in a pan or pot. The English have a famous One-Pan Leftover Meal called Bubble & Squeak. But you can do it with any leftover food!

1/ Chop or cut (with kitchen scissors) any leftover meat and veg into a pan on the stove.

2/ Add new herbs, spices, mince garlic and/or ginger, tomato paste, tomatoes, spinach leaves, or whatever you desire.

3/ Pan-fry until warm and you have a whole new meal!

EXAMPLES:
– Chopped leftover chicken thigh and pumpkin, plus some cherry tomatoes, a small spoon of minced garlic, and some fresh coriander or parsley. Beautiful!
– Chopped leftover roast lamb, sweet potato and zucchini, plus a large spoon of tomato paste, bit of minced garlic, dried rosemary and thyme and a handful of diced tomatoes. Mix in pan until warm, then stir through some baby spinach leaves. Easy gourmet!

One-pan leftover meal of chicken, veg, herbs and spices

Salads with Leftovers

1/ Tear some leafy greens directly onto your plates/bowls or into a large bowl. Vary your meals by using different greens each time:
mixed lettuce, baby spinach, rocket, etc.
Scrap Salad of roast chicken, beetroot and snow peas with oil and vinegar2/ Chop or cut (with kitchen scissors) any leftover meat and veg onto the greens.
3/ Add optional extras like: avocado, raw veg, nuts, red onion, tomato, etc.
4/ Drizzle olive oil and vinegar over your salad, add cracked pepper and toss.

NO-GREENS SALADS aka SCRAP SALADS: These are great for packed/picnic lunches!
Example: Mix chopped leftover chicken, beef or sausages with beetroot, pumpkin, avocado, red onion, nuts, fresh herbs and a quick dressing. Delicious and nutritious!

DRESSINGS: Oil and vinegar (and even a squeeze of lemon or lime) is the quickest option, but in just a couple more minutes, you can mix up a unique dressing.
– Put desired dressing ingredients in a small jar and shake vigorously. Or put ingredients in a small bowl and stir vigorously with a fork.
– Measurement ratio suggestion: 1-2 parts vinegar to 3 parts oil.

DRESSING INGREDIENTS IDEAS: Olive oil, sesame oil, walnut oil, minced or grated garlic/ginger, lemon juice, vinegar (balsamic, red wine, apple cider vinegar), chopped fresh herbs, dried oregano, Dijon-type mustard, shallots/green onions, soy sauce, and yoghurt.

MORE ON LOVIN’ LEFTOVERS: ‘Same Food, New Dish: Recipes Using Leftovers’