Fridge Friend Recipes
Peri Peri Chicken and Pepper Egg Muffins recipe
Baked egg muffins studded with peri peri chicken, peppers and tomato make a handy make-ahead snack. They are savoury, portable and packed with protein.
30 min · Easy · British Jump to method
Ingredients
- 1 breast Peri Peri Chicken Breast
- 1 Red Pepper
- 1 Green Pepper
- 2 Tomato
- 6 Eggs
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 162 kcal |
| Protein | 14.9 g |
| Carbohydrates | 4.8 g |
| Fat | 8.8 g |
| Saturated fat | 2.5 g |
| Fibre | 1.5 g |
| Sugar | 3.3 g |
| Sodium | 0.3 mg |
Why this works
A protein-rich, lower-carb breakfast or snack option with moderate fat from eggs and a relatively light vegetable contribution.
High-quality protein. Eggs and chicken provide complete protein to support muscle maintenance and satiety.
Vitamin C and antioxidants. Red and green peppers plus tomatoes add vitamin C and carotenoids, supporting immune function and overall antioxidant intake.
Cholesterol and sodium to note. Eggs contribute dietary cholesterol, and peri peri seasoning/chicken breast may add salt depending on the product used.
Method
- Preheat the oven to 180°C (Fan 160°C, 356°F, Gas Mark 4) and lightly grease a 6-hole muffin tin.
Give the oven a full preheat so the heat is even from the start, and use a little oil or butter in every cup, especially around the sides, to stop the eggs catching.
- Finely dice the red pepper, green pepper and tomatoes, and chop the chicken into small pieces.
Cut the vegetables into very small, even pieces so they soften at the same rate as the chicken, and pat the tomatoes dry if they are especially juicy to avoid a watery bake.
- Divide the chicken and vegetables between the muffin holes.
Aim for a loose, even layer in each hole rather than packing the fillings down; leaving a little space helps the egg seep through properly and set around the pieces.
- Beat the eggs in a bowl, then pour over the fillings.
Beat the eggs until the yolks and whites are completely blended and the mixture looks pale yellow, then pour slowly so the fillings stay distributed instead of floating to one side.
- Bake for 18-20 minutes until set and lightly golden.
Look for the centres to be just set with a slight wobble rather than wet, and if the tops brown too quickly, cover loosely with foil for the final few minutes.
- Leave to cool for a few minutes before removing from the tin.
Let the muffins sit in the tin long enough to firm up, as removing them too soon can make them break apart; run a small knife around the edge if they resist lifting.
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