Egg Muffins

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 6 eggs330g

Vegetables· 3

  • 60 g red capsicum, diced60g
  • 40 g spinach, chopped40g
  • a little chopped spring onion(optional)10g

Spices· 2

  • pinch of black pepper(staple)1g
  • pinch of salt(staple)2g

Dairy· 1

  • 30 g reduced-fat cheddar, grated(optional)30g

  1. Whisk the eggs with salt and pepper, fold in the capsicum, spinach and cheese, and pour into silicone muffin cups, 80% full.

    Why? Leaving 20% headroom matters because the eggs puff up slightly in the air fryer and will overflow a fully-filled cup.

    Next up:Air-fry at 160 °C for 12 min until the centre is set and a toothpick comes out clean.

  2. Air-fry at 160 °C for 12 min until the centre is set and a toothpick comes out clean.

    Why? Batching all 6 at once keeps for 4 days chilled — a 30-second reheat each morning gets you 7 g protein with zero cooking.
    Watch out: Fresh out of the fryer they're very hot — let them cool 2 min before unmoulding.