Calories: 114, Protein: 4.6g, Fats: 10g, Carbohydrate: 2g (egg mix only – per muffin)

You can pre-make these and freeze for later use so they are great for school lunch boxes or morning tea. Don’t be scared to mix up the recipe and include any veggies you like.

Ingredients :

4 tablespoons organic cold-pressed coconut oil/100% grass-fed ghee
½ medium onion, finely diced
3 cloves garlic, minced and set aside for 10 minutes
8 large organic pasture-raised eggs
¼ cup coconut cream (BPA free can)
2 tablespoons organic coconut flour
Pick your veggies*! I like:
½ zucchini diced
5 asparagus spears chopped finely
4 mushrooms diced
Chopped coriander for dressing
Freshly ground pepper


  1. Preheat the oven to 190 °C
  2. Sautee the onion in the oil until translucent, add the garlic and stir until fragrant. Set aside with the other veggies
  3. Whisk the eggs, coconut cream and coconut flour
  4. Grease a regular 12 cup muffin tray and portion out the veggies into each cup
  5. Pour over the egg mixture to fill each cup
  6. Bake for 20-30 minutes (or until turning brown on top and firm)
  7. Allow to cool before removing from the tray
  8. Serve with fresh herbs either on their own as a snack or with some rocket/spinach/salad leaves, 1 tablespoon of pepitas, and half an avocado for breakfast

*Don’t be stuck on the recipe! Change the veggie selection to whatever you want; capsicum, tomatoes, spinach; try different herbs too, maybe add ½ tsp oregano to the egg mix, and swap the veggies for semi-dried tomatoes and olives!