High-Protein Breakfast Egg Muffins
These egg muffins are a quick, flavour-packed, and versatile option for anyone looking for balanced breakfast ideas that support PCOS, insulin resistance, Hashimoto’s, and endometriosis.
Made with whole eggs for protein, leafy greens for fibre, and healthy fats, these breakfast egg recipes are perfect for meal prep and can be enjoyed hot or cold. They also work beautifully as part of a lunchbox, making them a go-to recipe using eggs for busy mornings or healthy snacks.
Prep Time:
Cook Time:
Servings
Ingredients:
- 1 slice of chicken (or turkey ham)
- 1 tbsp baby spinach
- 1 tsp cottage cheese
- 1 tsp onion relish
- 1 whole egg
- Sprinkle of grated cheese (optional)
- Fresh coriander, for garnish
Instructions:
- Preheat oven to 180°C (350°F).
- Line each muffin tin cup with a slice of chicken to form a base.
- Add spinach, cottage cheese, and onion relish on top of the chicken layer.
- Crack one egg into each cup.
- Sprinkle with grated cheese if desired, and top with fresh coriander.
- Bake for 12–15 minutes, or until eggs are set to your liking.
- Serve immediately or store in the fridge for up to 3 days.
Notes:
- Eggs – provide high-quality protein, choline for brain health, and essential vitamins.
- Leafy greens – rich in antioxidants and magnesium to help reduce inflammation.
- Cottage cheese – adds calcium and extra protein for satiety and blood sugar stability.
Course
Cuisine
About
Kirby is a South African Dietitian (BSc. Dietetics) with expertise in PCOS, Endometriosis, Insulin Resistance, Diabetes and Fertility. She is passionate about empowering women with the knowledge, skills and tools to nurture themselves from the inside out and thrive with PCOS.
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