- Protein
- About 20 g of protein a portion
- Calories
- About 250 kcal a portion
- Makes
- Makes 6 muffins, 2 a portion
- Time
- 30 minutes
- Good for
- Batch cook
- Make ahead
- Freezes well
- Vegetarian
Ingredients
- 1 tsp olive oil, for the tin
- 1 red pepper, finely chopped, about 150 g
- 2 spring onions, finely sliced
- 40 g baby spinach, roughly chopped
- 6 medium eggs
- 100 g cottage cheese
- 40 g mature Cheddar, grated
- Black pepper
Method
- Heat the oven to 180°C (160°C fan), gas mark 4. Brush 6 holes of a muffin tin with the oil.
- Share the pepper, spring onions and spinach between the 6 holes.
- Beat the eggs with the cottage cheese and a little black pepper in a jug. Pour it over the vegetables and scatter the Cheddar on top.
- Bake for 20 to 25 minutes, until risen and set in the middle.
- Leave them in the tin for 5 minutes, then run a knife around each one to lift it out.
Keeping it
Keeps covered in the fridge for up to 2 days. Eat them cold, or reheat once until steaming hot all the way through. To freeze, wrap them once cool and use within 2 months, thawing them in the fridge overnight.
About the figures
The protein and calorie figures are worked out from the UK food composition tables (McCance and Widdowson's, 2021) and typical supermarket labels, so they are a guide rather than an exact count. The brands you buy may differ a little.
The figures use strained Greek-style yoghurt with about 10 g of protein in 100 g. Some yoghurts sold as Greek style have about half that, so check the label.
If you have a food allergy, check the labels of what you buy. Recipes marked vegetarian contain no meat or fish; if you need them to be vegetarian, check the cheese says it is suitable.
Cook chicken until there is no pink meat left, eat leftovers within 2 days, and reheat them only once, until steaming hot all the way through.