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Monday, 20 February 2023

Recipe: Egg and veggie muffins

diet nutrition recipe

A snack that’s packed with protein, veggies, and whole grains? We’re sold!

These egg and veggie muffins are a balanced and filling snack that hit all the right macro and micronutrient targets. Bonus points: it’s quick and easy to make, making it ideal for school lunches, meal prepping, parties and picnics.

Pairing fresh (and delicious) ingredients like kale, red onions, and cottage cheese with whole wheat bread, this recipe will keep you fuller for longer.

Serving size: This recipe makes one serving for one person.


  • 1 tsp olive oil
  • ½ slice of whole wheat bread (cut into cubes)
  • ¼ cup diced red onions
  • ¼ cup kale (sliced)
  • 1 tbs cottage cheese
  • Sea salt, dry garlic (to taste)
  • Black pepper, dry dill or parsley (optional)
  • 2 eggs (beaten)


  1. Preheat the oven to 400°F / 200°C and oil a muffin tin with olive or coconut oil.
  2. Cut the bread into cubes, dice the onion and chop the kale. Toss the mixture together in a bowl with cottage cheese, salt and pepper and the other dry herbs/spices.
  3. Evenly distribute the mixture into muffin tins. Pour the egg mixture into the wells of the muffin tin, filling each one to the top (it's okay if not all of the bread and veggies are covered).
  4. Place in the oven and cook for 15-20 minutes (or until the egg is set).
  5. Set aside a serving to eat straight away – alternatively, you can refrigerate them for a couple of days or freeze them to enjoy later (if you’re reheating them from frozen, the defrost setting works best before reheating).

Interested in Nutrition?

Learn the foundations of nutrition and harness the power of food through Nutrition Essentials: eating well to live well, one of our Nutrition Short Courses.

Diana Cosovan

Diana Cosovan owns and operates her own gym, called ‘JumpFit Training’ where she hosts HIITstep classes, Kangoo Jumps, boot camps, and other group fitness classes each week.

Through her studies at FIAFitnation and Endeavour Short Courses, Diana has been empowered to start her own business and dedicate her career to helping her clients reach their health and fitness goals.

Read more by Diana Cosovan

"I wanted to understand the science behind healthy eating so that I could explain it well to my clients. This course was the best online one I’ve ever done."

- Mitch Kemmis

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