Name: Blender Egg Muffin Cups
Ingredients: 10 Large Eggs: The foundation of our muffin cups, providing high-quality protein and structure. Using large eggs ensures the right volume and richness.; 1/2 cup Milk (any kind – dairy, almond, soy, oat): Adds moisture and tenderness. Feel free to use whole milk for richness, skim for lower fat, or a plant-based milk for a dairy-free option. Heavy cream or half-and-half can be used for an even more decadent, keto-friendly version.; 1 cup Shredded Cheese (Cheddar, Monterey Jack, Mozzarella, Feta, or a blend): Provides flavour, richness, and that delightful gooey texture. Sharp cheddar offers a bold taste, while mozzarella gives a great melt. Feta adds a salty, tangy kick. Choose your favourite or mix and match!; 1 cup Finely Chopped Cooked Vegetables: This is where you can get creative! Good options include sautéed spinach, bell peppers (any colour), onions, mushrooms, broccoli florets (steamed or roasted first is best), or zucchini. Ensure they are cooked and excess moisture is removed to prevent soggy muffins.; 1/2 cup Cooked Chopped Meat (Optional – bacon, sausage, ham, chicken): For extra protein and savoury flavour. Ensure bacon is crispy, sausage is cooked through and crumbled, and ham or chicken is diced small.; 1/4 cup Chopped Fresh Herbs (Optional – parsley, chives, dill): Adds freshness and brightens the flavour profile. Chives are classic, parsley adds freshness, and dill pairs wonderfully with feta or spinach.; 1/2 teaspoon Salt: Enhances all the other flavours. Adjust to taste, especially if using salty ingredients like feta or bacon.; 1/4 teaspoon Black Pepper: Provides a gentle warmth and spice. Freshly ground pepper offers the best flavour.; Cooking Spray or Melted Butter/Oil: For greasing the muffin tin thoroughly to prevent sticking. Silicone liners are also an excellent no-stick option.

Ingredients

Scale

10 Large Eggs: The foundation of our muffin cups, providing high-quality protein and structure. Using large eggs ensures the right volume and richness.
1/2 cup Milk (any kind – dairy, almond, soy, oat): Adds moisture and tenderness. Feel free to use whole milk for richness, skim for lower fat, or a plant-based milk for a dairy-free option. Heavy cream or half-and-half can be used for an even more decadent, keto-friendly version.
1 cup Shredded Cheese (Cheddar, Monterey Jack, Mozzarella, Feta, or a blend): Provides flavour, richness, and that delightful gooey texture. Sharp cheddar offers a bold taste, while mozzarella gives a great melt. Feta adds a salty, tangy kick. Choose your favourite or mix and match!
1 cup Finely Chopped Cooked Vegetables: This is where you can get creative! Good options include sautéed spinach, bell peppers (any colour), onions, mushrooms, broccoli florets (steamed or roasted first is best), or zucchini. Ensure they are cooked and excess moisture is removed to prevent soggy muffins.
1/2 cup Cooked Chopped Meat (Optional – bacon, sausage, ham, chicken): For extra protein and savoury flavour. Ensure bacon is crispy, sausage is cooked through and crumbled, and ham or chicken is diced small.
1/4 cup Chopped Fresh Herbs (Optional – parsley, chives, dill): Adds freshness and brightens the flavour profile. Chives are classic, parsley adds freshness, and dill pairs wonderfully with feta or spinach.
1/2 teaspoon Salt: Enhances all the other flavours. Adjust to taste, especially if using salty ingredients like feta or bacon.
1/4 teaspoon Black Pepper: Provides a gentle warmth and spice. Freshly ground pepper offers the best flavour.
Cooking Spray or Melted Butter/Oil: For greasing the muffin tin thoroughly to prevent sticking. Silicone liners are also an excellent no-stick option.

Cook Mode Prevent your screen from going dark

Instructions

Preheat and Prepare: Preheat your oven to 375°F (190°C). Thoroughly grease a standard 12-cup muffin tin with cooking spray, melted butter, or oil. Alternatively, line the cups with silicone or parchment paper liners. Proper greasing is crucial for easy removal.
Prepare Fillings: Ensure all your chosen vegetables and meats are cooked, chopped into small, bite-sized pieces (roughly 1/4 to 1/2 inch), and patted dry if they seem overly moist. This prevents the egg muffins from becoming watery.
Distribute Fillings: Evenly divide your chosen fillings (vegetables, cheese, meat, herbs) among the 12 prepared muffin cups. Don’t overfill with solids at this stage; leave ample room for the egg mixture. Aim for about 1/4 to 1/3 full with fillings.
Blend the Eggs: Crack the 10 large eggs into a blender. Add the 1/2 cup of milk, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
Blend Until Frothy: Secure the lid on the blender and blend on medium-high speed for about 30-60 seconds. You want the mixture to be homogenous, light in colour, and noticeably frothy or bubbly. This aeration is key to the light, fluffy texture. Avoid over-blending, which can sometimes make them tough.
Pour Egg Mixture: Carefully pour the blended egg mixture evenly over the fillings in each muffin cup. Fill each cup about three-quarters full, leaving a little space at the top as they will puff up during baking.
Optional Topping: If desired, you can sprinkle a tiny bit more cheese or a few extra herbs on top of each cup before baking.
Bake: Place the muffin tin in the preheated oven. Bake for 18-25 minutes, or until the centers are set and no longer jiggly, and the tops are lightly golden brown. The exact time will depend on your oven and the fillings used. A toothpick inserted into the center of a muffin should come out clean.
Cool Slightly: Remove the muffin tin from the oven and let the egg muffins cool in the tin for about 5-10 minutes. They will deflate slightly as they cool – this is normal.
Remove and Serve: Carefully run a thin knife or offset spatula around the edge of each muffin cup to loosen, then gently lift them out. Serve warm or allow them to cool completely for storage.

Nutrition

Serving Size: one normal portion
Calories: 180
Sodium: 400mg
Fat: 14g
Carbohydrates: 5g
Fiber: 1.5g
Protein: 12g