These past few weeks have been slightly hectic for me, since the warmer weather has taken away the last excuse I had left for not fulfilling a proper strength training routine in the mornings (three hoorays for resistance bands!). Of course, early morning exercise brings about an incredible amount of hunger by lunch time, so in order to avoid overeating later on (I wouldn’t be the first one to actually gain weight when starting a new exercise program), and to allow myself to grow some extra muscle, I’ve had to revamp my breakfast recipes. It’s a meal I often overlook, but it’s considered the most important one of the day for a reason, and it seems to be the key to sustainable weight loss as well.

Of course, healthy breakfast protein is almost synonymous with eggs. Oh, I remember when we couldn’t eat eggs! It feels weird when it’s even the experts who seem to be changing their mind about what’s best for nutrition, but I am glad that eggs are back on the “good foods” list. Of course, mixing them with flour to make a deep-fried something or a sugar-covered pancake will never be healthy, but eggs are still among the most versatile foods out there.

Fortunately the internet and its never-ending trends always come to the rescue, so I’m jumping on the “low carb egg muffin” bandwagon (I bet you’ve seen beautiful versions all over Pinterest already) with a quinoa, spinach and sundried tomato egg muffin. One of these, post workout, is all I need to breeze through the morning:

spinach muffinINGREDIENTS:

  • 3 large eggs
  • 1 cup egg whites
  • 3 tablespoons chia seeds
  • ¼ cup crumbled feta cheese
  • 1 tablespoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 1 cup cooked quinoa, cooled down
  • 2 handfuls spinach
  • ½ cup sundried tomatoes


  1. Preheat oven to 350 °F.
  2. Rinse your sundried tomatoes thoroughly and pat them dry before chopping them in little pieces.
  3. Throw eggs and egg whites in a bowl and whisk together for 30 seconds. Add chia seeds, feta, onion powder, salt and pepper and whisk for 20 more seconds.
  4. Throw in the quinoa, spinach and sun dried tomatoes and mix evenly.
  5. Use the resulting mix to fill a silicone muffin baking pan (should be enough for 12). Make sure to only fill each spot ¾ full.
  6. Bake for 20 minutes, then remove from the oven and let them cool for 10 more minutes.
  7. With a rubber spatula, loosen each muffin from its cup and slide onto a platter.

Since I use a BPA-free silicone muffin pan, there’s no need to use cupcake liners or to add any fat – but if you’ve got an old school muffin tin, you’ll need the liners and should use some cooking spray as well, otherwise they’ll be no way to unstick them from the tin. In an airtight container, these muffins store well in the fridge for over a week, and they’re easy to reheat in the microwave. For some extra variety, try a few drops of Worcestershire sauce, hot sauce, or even ketchup.



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