Free Delivery Over £30 ONLY IN UK

Mediterranean Egg and White Bean Breakfast Muffins

These colourful savoury breakfast muffins combine eggs, creamy white beans, spinach, roasted red pepper and feta. Prepare them completely in the evening, refrigerate them and simply reheat them the following morning.

Ingredients:

6 large eggs
240 g drained cannellini or butter beans
100 g feta cheese, crumbled
100 g roasted red pepper, diced
2 large handfuls of spinach, finely chopped
2 spring onions, finely sliced
2 tablespoons full-fat Greek yoghurt
1 teaspoon extra-virgin olive oil, for the moulds
½ teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon dried oregano
A small pinch of chilli flakes, optional
Black pepper
A small amount of sea salt, if needed
Fresh parsley or dill, optional

Instructions:

Preheat the oven to 180°C, or 160°C fan.
Lightly grease six large silicone muffin moulds with the olive oil.
Place the drained beans in a bowl. Lightly crush approximately half of them with a fork, leaving the remaining beans whole. The crushed beans help hold the muffins together, while the whole beans give them texture.
Add the roasted red pepper, spinach, spring onions, cumin, smoked paprika, oregano and chilli flakes.
In a separate bowl, whisk the eggs with the Greek yoghurt and black pepper.
Pour the egg mixture over the vegetables and beans. Add approximately three-quarters of the feta and stir gently.
Divide the mixture evenly between the six muffin moulds. Sprinkle the remaining feta over the tops.
Bake for approximately 20–25 minutes, until the centres are set and the tops are lightly golden.
Allow the muffins to cool before removing them from the silicone moulds.
Finish with fresh parsley or dill, if desired.

Makes 6 large breakfast muffins
Serving: 2 muffins
Makes 3 breakfast portions

Prepare them in the evening

Allow the cooked muffins to cool completely, then place them in a covered container and refrigerate. They will keep for up to three days.

Reheat them in the morning
Reheat two muffins:

In the microwave for approximately 45–60 seconds, or
In an oven or air fryer at 160°C for 6–8 minutes

Make sure they are hot throughout before serving.

They can be enjoyed alone or served with a spoonful of full-fat Greek yoghurt, fresh tomatoes or a small side salad.

Why it is good for you

Eggs provide high-quality protein, choline, vitamin B12 and several other important nutrients. Cannellini or butter beans contribute additional protein, fibre and slow-digesting carbohydrates, helping make these muffins more substantial than ordinary egg muffins.

Spinach, roasted red pepper and spring onions add colour, fibre and a variety of plant nutrients. Feta provides flavour and additional protein, while the Greek yoghurt keeps the muffins soft and prevents them from becoming dry when reheated.

Each two-muffin portion provides approximately 22–25 g of protein, making this a useful breakfast for supporting muscle maintenance, particularly during perimenopause and menopause.

The beans also add fibre, which supports digestive health and helps make the breakfast more satisfying. Most importantly, the muffins are completely prepared the evening before, so a nutritious breakfast can be ready in approximately one minute the following morning.