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This recipe for mini frittata muffins is as versatile as it is delicious. You can get creative with the filling, so that it becomes something new every time you make it. Plus you can have it for breakfast, lunch, dinner or as a satisfying snack.

There have been a few studies now confirming what has been observed for many years: a protein-based breakfast generally helps keep your blood sugar stable through the day. This means that it can help keep your energy, focus, memory, concentration and moods steady. It also may help to avoid blood sugar related headaches, dizzy spells, nausea and other symptoms.

This is, of course, a guideline rather than a hard and fast rule, as I have met exceptions who genuinely don’t fare well on a protein-rich start to the day. However, studies have shown that people generally need to eat less during the day after such a breakfast. And one study of boys with ADD/ADHD showed that a protein-dense breakfast protected them from blood sugar spikes that spiralled their mood, behaviour and attention levels out of control.

I love these because they’re really tasty and sustaining, but light enough to leave me feeling energised. There’s nothing worse than feeling bloated and lethargic all morning, so I’d opt for a mini frittata muffin over toast or a sugary, wheaty muffin any day of the week.

Step 1: The filling

filling for mini frittata muffins

For mine, I finely sliced red onions, courgette and mushrooms, gently fried them in coconut oil, then tossed in chopped feta.

You could also try:
– butternut squash, sun-dried tomatoes, basil and pine nuts
– poached salmon flakes, dill (or parsley) and feta
– wild mushrooms, thyme and rocket
– any combination you like

Step 2: The tray

mini frittata muffins

Grease a muffin tray with coconut oil or butter, and fill about a half to two thirds with filling.

Step 3: The egg

mini frittata muffins

Whisk up good quality organic eggs – you’ll know they’re good by the colour of the yolk (rich and almost orange). Then pour a little over each scoop of filling.

Step 4: The oven

mini frittata muffins

Bake at 180 degrees for about 20 minutes, or until lightly browned. Enjoy warm or cool – they’ll keep for a couple of days in the fridge.



*If you prefer, you can add a little milk (dairy or plant) to the egg mixture.

whisking the eggs

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