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Egg Muffins with Zucchini & Sweet Potato

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Preparation time: 45 min
Serves 6 people
3.6 Average Rating
On the go? These Egg Muffins might be your new go-to snack.

Created by Accredited Expert Nutritionist Jacqueline Alwill, this recipe takes leftovers and pantry staples to create something entirely new. Featured in the hit show Good Chef Bad Chef, bouncy zucchini ribbons form the perfect nest for a delicious Vitamin D-rich egg. Leftover sweet potato adds just the right amount of sweetness to balance out the savoury. It’s an on-the-go muffin that can fuel you any time of day.

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Ingredients

  • 140g raw sweet potato, cut into 5 mm - 1 cm cubes or
  • ½-⅔  cup cooked sweet potato*
  • 1 zucchini
  • 3 tsp caramelised onion
  • 6 eggs
  • Salt and pepper, to taste
  • Extra virgin olive oil spray

Method

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  1. Heat oven to 200°C and line a small tray with greaseproof paper.
  2. Spread sweet potato pieces over the tray, spray with extra virgin olive oil and bake for 15 minutes.
  3. Whilst the sweet potato bakes prep your remaining ingredients. Spiral the zucchini and set aside.
  4. Line a muffin tray with patty cake cases or, (as Jaq prefers) use a silicone 6-cup muffin tin. This helps with popping the egg muffins out once cooked (without losing ingredients to the tin).**
  5. Divide the zucchini noodles between the muffin cups, followed by the caramelised onion.
  6. Once the sweet potato is cooked, divide between the muffin cups, spreading around the cup so there is space in the middle to crack the egg in. Crack the eggs slowly into each muffin cup to allow the egg white to move into the ingredients before the yolk finishes (hopefully!) in the centre.
  7. Place in oven to bake for 15-20 minutes. Allow to cool in tray and then pop in lunches or breakfasts on the go. You can eat them warm, fresh out of the oven too.

Notes

*This is a great way to use up some leftover roasted vegetables. If not already cooked look for the ends and nobs of the sad veg left in the crisper as you only need a small amount. If none of these are on hand, fast-cooking vegetables such as red capsicum cut into 5 mm dice will work well also. 

**This recipe requires either silicone muffin holders or cupcake liners as the egg will stick to a regular muffin pan, even when sprayed with olive oil. 

Reviews

Overall Rating

Average Rating: 3.6

5 reviews

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