Many people find paleo diets – scratch that – any diet slightly incapacitating. It’s so easy to focus on what you can’t have, instead of making the most of what you can have, which ultimately leads to a restrictive mind set. Trust me I’ve been there. That’s why when I follow a food programme, I really try and make the most of what I can eat. And happily mix and match ingredient to try and make something that works for me. Enter my egg muffin cups.
These were born out of my absolute refusal to eat anything savoury pre-7.30am. Unless it’s on the weekend, or unless bacon, sausages, beans and sourdough. But I digress… these egg muffin cups have been my saviour whilst completing the Whole30. The programme suggests left over dinners or eggs for breakfast, but as a serial granola eater this just doesn’t work for me. I’d rather something quick and sweet. And even though eggs can be quick, I don’t really fancy them that early. But eggs in the form of paleo muffins; with a cakey texture and chunks of fruit hidden throughout – now that’s a whole different story.
I’ve been making egg muffin cups for ages. They’re great to pack for a picnic; I’ll do them with caramelized onion, peppers and a dash of smoky paprika. And they’re ideal for keeping in the fridge for a quick snack; try adding pancetta, shallots and chunks of salty feta (if you eat dairy). But for breakfasts they are delicious with fruit and nuts. The basic egg muffin cup recipe remains the same (4 whisked up eggs) no matter what flavours you add in, so you can really take the reins and get creative!
I tend to make a batch of 12 egg muffins on a Sunday and eat them through the week. Store them in the fridge, and they’ll last for around 4 days. I have a few for breakfast with a steaming black coffee – Whole30 approved, healthy and filling too.
This particular recipe contains strawberries and a banana. Feel free to sub the strawberries with berries or any other fruit you may have – even frozen fruit works here – simply defrost it before making. You actually need far less fruit than you may think. Just two or three blueberries, or a few small strawberry chunks per muffin.
The banana should be really ripe as this is what gives these paleo muffins their delicious sweet flavour. I have a habit of buying my bananas slightly green, so to ripen I’ll pop one (skin still on) in a hot oven (180ᵒC should do the trick) until the skin turns black. It takes around 5 minutes and it’ll go a little gooey inside, making it really easy to mash! Just remember to let it cool slightly before adding to your eggs as you don’t want the mix to scramble before you get chance to cook it…
So here’s how to make these perfect egg muffin cups…
Makes 12 paleo muffins
Time; under 30 minutes
1 ripe banana
4 large strawberries
½ cup unsweetened desiccated coconut
24 nuts (optional, your choice)
Pre-heat your oven to 180ᵒC and grease a muffin tin with coconut oil. Make sure your tin is really well-oiled so the muffins pop out easily once cooked. De-frost any frozen fruit, or if using fresh fruit, chop up into small chunks. If your banana is under-ripe, now is the time to pop it into the oven and bake until the skin is blackened.
Whisk together your four eggs until they’re light and frothy.
Add the desiccated coconut to the eggs and combine well.
Peel and mash your banana with a fork. Make sure the banana is completely smooth (and wait for it to cool if you’ve just baked it) before adding it to the egg mix. Now whisk it up until fully combined.
Pop a few chunks of fruit and your nuts (if using) into your greased cake tins and pour in the paleo muffin mixture.
Try not to fill these completely to the brim, leave a few millimetres free at the top as it’s easy to let this runny mix spill out when you’re putting them in the oven.
Pop into the oven and bake for around 10 minutes. Remember, don’t open your oven when checking on these babies or they will deflate!
You’ll know they’re ready when the tops have turned a delicious golden brown and the fruit begins to bubble.
Now ready, wait to cool and pop them out of the muffin tins using a spoon. Store in an air-tight container and keep them in the fridge.
While I cooked away, dutifully checking my egg muffin cups, Leni relaxed in her favourite sun seat. This is one of her favourite places to sit and I love the little inquisitive look on her face. Sorry Leni, these paleo muffins arn’t for sharing…
I hope you enjoy these little paleo muffins. Remember you can swap the fruit for caramelized onions, peppers, pancetta or even top with a few chilli flakes for a delicious, quick and yummy savoury snack!
Until next time,