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The Fitness Zone

Breakfast Muffins
September 17, 2015

Your alarm sounds; gym bag, water bottle, towel are ready to go. Breakfast? Not so much.

We are all guilty of skipping brekky in favour of an early workout or rush to work. But what if you could prepare the perfect wholesome breakfast the night before?

Introducing the breakfast muffin!

These delicious muffins are high in protein, low in kilojoules and packed full of nutrients.  

The eggs provide a nutrient rich source of at least 11 different vitamins and minerals. A US study showed egg consumers have higher intakes of vitamins A, E, B12 and folate compared to non-egg consumers. Eggs are also an important source of high quality protein, especially important for vegetarians.  The ricotta is also a good source of non-meat protein, provides calcium and is much lower in fat and kilojoules than butter or cheddar cheese.

These breakfast muffins contribute to daily vegetable intake with vitamin C rich spinach, which is also one of best sources of lutein and zeaxanthin, two antioxidants that help protect our eyes as we age.

Breakfast Muffins

Kilojoules:  396 (per serve, based on 6 serves)


  • 6 eggs

  • 4 tablespoons of ricotta

  • 5 cherry tomatoes

  • A handful of spinach shredded

  • Herbs (we like rosemary or coriander)


1. Set your oven to 180 degrees

2. Line a muffin tray with muffin cups or square pieces of baking paper

3. Whisk eggs in a bowl and slowly add ricotta until smooth and whisked together

4. Add vegetables and herbs, gently fold through.

5. Poor evenly into each paper cup

6. Cook for 20 minutes or until top crisps to a golden brown and feels firm.

Keen to hit the kitchen? Be sure to tag us on Instagram with #ausinstfitness!

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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