Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Choline, Protein and Calcium.
- Choline — Choline supports brain, nerve and liver health, and is especially important during pregnancy and breastfeeding for your baby’s brain development.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
Baked egg muffins are a make-ahead source of choline and protein — perfect for busy mornings or a snack.
Breakfast / Snack · Serves 6 · Ready in 30 min · Rich in Choline, Protein, Calcium
Ingredients
- 6 eggs
- 2 handfuls baby spinach, chopped
- 1/2 cup grated cheese
- 4 cherry tomatoes, halved
- 1 spring onion
- Salt and pepper
Method
- Whisk the eggs and season, then stir in the spinach, cheese and spring onion.
- Pour into 6 greased muffin holes and top each with a tomato half.
- Bake at 180C for 18-20 minutes until set.
Tip: Eggs are one of the best everyday sources of choline.
Roughly per serve
- Iron: 2 mg
- Choline: 180 mg
- Calcium: 150 mg
- Protein: 13 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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