Egg Muffins


Here Anne, Nutritional Therapist shares her quick and easy recipe for egg muffins.




Tell me a little  about yourself!  

My name is Anne Daly and I am a Nutritional Therapist. I help people, young and not so young with blood sugar balance. I love my work because I get to meet and help lots of lovely clients who have different reasons for wanting to improve their blood sugar balance, including diabetes, PCOS, thyroid conditions, asthma, to name a few. Keeping blood sugar balanced is so important for everyone, especially children who need a constant supply of energy for growth and development. 


Why do you recommend this recipe?

I recommend this recipe because it contains eggs, cheese and ham, which are good protein sources for growth and repair of muscles, bones, skin, hair, nails, hormones and the immune system. The eggs and cheese contain fat, which is essential for brain development, cell function and the absorption of fat-soluble vitamins. 

Protein and fat, in the right amounts, play a huge part in blood sugar regulation and should be kept in mind for snacks too. 

The muffin recipe is so versatile. You can swap the cheese for a different type and add leftover cooked veg.


What do you find is the biggest challenge in growing happy, healthy eaters? 

My happy, healthy eaters moved out many years ago but I get to enjoy seeing my little grandson enjoy his food. The challenge for parents and caregivers is to give children as wide a variety of foods as possible and to offer a refused food another day. It can be very tempting to offer favourite foods often or to offer too many choices at once. 


What’s the one thing you find works with your family to help with this challenge? 

My children had snacks when they were young (little tummies need feeding more often), but they didn’t need them very often when they got older. It took patience and time to ensure there was not frequent snacking, unless a meal was late or on days out; but worth it because snacking resulted in them not being hungry for their main meals.


Egg Muffins

It’s easy to make, delicious and healthy


These healthy egg muffins are so versatile. Try the plain version and add some variety as time goes on, by adding some of the suggestions below that you may have in your fridge. You may have other tasty bits to add too. They make a nutritious breakfast from the weaning stage right through to adults. They can be served cold in packed lunches and they freeze well.  




  • ¼ teaspoon powdered mustard

  • 4 large eggs

  • 50g mature cheddar cheese

  • Small handful spinach

  • 50g cooked ham

  • Sprinkle of black pepper


  1. Preheat the oven to 180°C.
  2. Grease the bun or muffin tins.
  3. Whisk the eggs in a jug, using a fork.
  4. Grate the cheese and chop the ham. Add these to the egg mixture along with the black pepper.
  5. Pour into the tins.
  6. Place in the preheated oven and bake for 18-20 minutes until they are firm and start to turn golden. Test if the muffins are cooked through by inserting a skewer into one. If it comes out clean they are cooked.


Variations  Feel free to add the following:

  • Broccoli – use tiny raw pieces for a toddler. You could use cooked leftover veg too.
  • Frozen peas – allow the peas to defrost while you are prepping the tin etc.
  • Spinach – fresh, finely chopped works best. Frozen spinach is too watery for this recipe.
  • Red, yellow or orange peppers – finely chopped fresh or larger pieces of cooked peppers.
  • Mushrooms – finely chopped and cooked for a couple of minutes before adding.
  • Onion & garlic – finely chopped and cooked for 2 mins, allow to cool before adding to the eggs.
  • Feta – leave out the cheddar and use feta instead. Adventurous kiddies may like sliced olives. Rinse the salty bine from jarred olives.
  • Bacon – for children over 2 years. It’s best for babies not to have salt.


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