Refreshing protein-rich savory egg muffins

With warm weather in full swing, it's important to have refreshing snacks on hand to keep you energized during your summer workouts. These protein-packed savory egg muffins not only offer delicious flavor but also nutritional benefits ideal for athletes. Whether you need a recovery snack after an intense workout or a portable option for on-the-go meals, these muffins are perfect for active individuals striving for a balanced diet. Read on to discover why protein is essential in the summer and how to make these refreshing egg muffins!

Why protein is important

Protein plays a crucial role for athletes year-round, even during the summer. Warm weather often brings additional challenges, such as sweating and increased fluid loss. Protein is essential for muscle maintenance and repair, especially after intense workouts in the heat. Furthermore, protein helps satisfy appetite, which can help maintain a healthy weight and support a balanced diet. By adding these refreshing, protein-rich savory egg muffins to your summer diet, you'll give your body the nutrients it needs to perform and recover optimally.

Ingredients (for 6 pieces)

  • 4 eggs
  • 100 g feta
  • 50 ml milk
  • 100 g baby spinach
  • Pinch of salt and pepper
  • Pinch of nutmeg
  • ½ fresh parsley

Preparation method

  • Preheat the oven to 180°C (convection oven).
  • In a bowl, whisk the eggs and milk until frothy. Season with salt, pepper, and nutmeg.
  • Finely chop the spinach and parsley, cut the feta into small pieces, and add them to the egg mixture. Mix everything well.
  • Grease a muffin tin and pour the egg mixture evenly into the 6 cups.
  • Bake the muffins in the oven for about 15-20 minutes, until golden brown and firm.

These refreshing, protein-rich savory egg muffins are not only quick and easy to make, but they also offer a cooling and nutritious option for athletes during hot weather. The eggs are an excellent source of high-quality protein, while the feta and spinach add flavor and nutrients. This recipe packs almost 50 grams of protein!

Feel free to customize this recipe by adding extra vegetables, such as tomatoes, cucumbers, or bell peppers. Experiment and create your own flavor combinations!

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