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Ridgely Brode shares a recipe she used over and over again while doing the Carb Cycling program she was a part of on her blog, Ridgely's Radar.

Healthy Low Carb Egg Breakfast Muffins

  • Author: Hurry The Food Up
  • Prep Time: 5 mins
  • Cook Time: 20 mins
  • Total Time: 25 mins
  • Yield: 6 1x
  • Category: Breakfast
  • Cuisine: American


  • 1 bell pepper (your favourite colour)
  • 3 spring onions
  • 4 little cherry tomatoes/one normal tomato
  • 6 eggs
  • 1 handful spinach/ green leaves
  • 2 slices cheddar (2 slices = around 50g; you can use different cheese too)
  • ½1 tsp salt
  • 45 splashes hot sauce (or curry powder)


  1. Preheat the oven to 200°C/ 390°F.
  2. Wash and dice the pepper, onions and tomatoes. and put them in a large mixing bowl.
  3. Wash the spinach, lightly chop it and add it to the bowl as well.
  4. Add the eggs and salt. Mix well. Pro tip – crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  5. Optionally add some hot sauce, curry powder…whatever you like. Hot sauce is great!
  6. Grease the muffin tin with oil using a baking brush or Line muffin tin with paper muffin cups (I prefer using the paper muffin cups – less sticking and mess)
  7. Pour the egg mixture evenly into the muffin slots.
  8. If you’re so inclined then layering some cheese over the top of each muffin before they go into the oven is a delicious addition! You can also mix in the cheese to the batter.
  9. Pop the muffin tin into the oven for 15-18 minutes or until the tops are firm to the touch.
  10. Cool on a baking rack.
  11. Bon Appetit!!


COOKING TIME: How do you like your eggs? Rather soft? Stick to 20 minutes baking time. If you like them well done, almost crunchy, go for 25 minutes!

Use Muffin Cups: I found they are easier and the egg mixture stuck to the pan for me.

Keywords: eggs, Breakfast, low carb, healthy, snack

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