On-the-move low-carb ‘muffins’
Makes: 12 (eat 2 or 3 per serving), recipe can be halved
Prep time: 15 minsTotal time: 
For a non-vegetarian alternative: / At the end of step 2, mix in 100g wafer-thin ham, shredded, and 100g Gruyère, grated, instead of the feta. / These muffins are still gluten-free. / Ham muffins: 109cals; 7g fat (3g sat fat); 11g protein; 5g fibre; 1g ca
On-the-move low-carb ‘muffins’
Makes: 12 (eat 2 or 3 per serving), recipe can be halved
Prep time: 15 minsTotal time: 
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Nutritional information (per serving)
Calories
93Kcal
Fat
6gr
Saturates
3gr
Carbs
1gr
Sugars
1gr
Fibre
1gr
Protein
9gr
Salt
0.5gr
Tamsin Burnett-Hall
Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, she is now our Senior Food Producer, overseeing testing and editing to ensure that every recipe tastes great, is straightforward to follow and works without fail. In her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
See more of Tamsin Burnett-Hall’s recipes
Tamsin Burnett-Hall
Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, she is now our Senior Food Producer, overseeing testing and editing to ensure that every recipe tastes great, is straightforward to follow and works without fail. In her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
See more of Tamsin Burnett-Hall’s recipes
Ingredients
- 2 medium courgettes (about 350g)
- 8 medium eggs, plus 4 egg whites (freeze the yolks to add to scrambled eggs)
- 50g baby leaf spinach, shredded
- 2 tbsp chopped fresh herbs (eg chives, basil, thyme)
- 12 baby plum tomatoes, halved
- 125g vegetarian feta, crumbled
Step by step
Get ahead
The cooked and cooled muffins will keep for up to 5 days in the fridge in an airtight container.
- You will need a silicone muffin tray or silicone cupcake cases. Preheat the oven to 180°C, fan 160°C, gas 4. Grate the courgettes, sprinkle with a little salt to draw out the moisture; put in a colander to drain while preparing the other ingredients.
- Beat the eggs and egg whites in a bowl with a little seasoning. Stir in the spinach and herbs. Add the feta to the mixture.
- Squeeze the excess moisture out of the courgette then stir the courgette into the egg mixture. Divide between a 12-hole silicone muffin tin (or use silicone cupcake cases as liners in a metal muffin tin). Pop 2 halves of tomato on top of each muffin, then bake in the oven for 25-30 minutes until set. Cool and store in the fridge. You can gently reheat the muffins in the microwave, if you like.
