Serves: 4
Prep time: 5 mins
Cook time: 18 to 20 mins
Total time: ~25 mins
✔ Ideal for a light meal or breakfast
✔ Eggs provide high quality protein and are rich in choline
✔ Spinach adds gentle volume, fibre and key micronutrients
✔ Soft, easy to digest texture that suits smaller appetites
✔ Flexible serving options depending on hunger and needs
Nutrition per muffin (approx.)
Calories: ~130 to 150 kcal
Protein: ~12 g
Fibre: ~1 to 2 g
Ingredients (serves 4)
• Olive oil (for greasing)
• 4 medium eggs
• 40 g feta cheese, crumbled
• 100 g sweetcorn
• 30 g spinach, chopped
• 1 tbsp chopped dill, chive or coriander
• Sea salt and freshly ground black pepper
• 2 tsp pumpkin seeds
Method
• Preheat the oven to 180°C (160°C fan) or Gas Mark 4
• Lightly oil 4 holes of a muffin tin
• Whisk the eggs in a bowl
• Stir in feta, sweetcorn, spinach and herbs, then season
• Divide mixture between muffin holes
• Sprinkle pumpkin seeds on top
• Bake for 18 to 20 minutes until just set
• Leave to cool in the oven with the door slightly open to help prevent sinking
• Serve warm or cold with salad and cherry tomatoes if desired
Why it works for you. while on GLP-1 medication
These egg muffins prioritise protein, gentle fibre, and healthy fats in a small, easy-to-manage portion. The soft texture and balanced nutrients help support fullness without heaviness, which can feel more comfortable when appetite is reduced on treatment.
Health insight
• Eggs provide high-quality protein plus key nutrients such as B12, iodine and selenium
• Spinach contributes gentle fermentable fibre and folate
• Protein and healthy fats help slow digestion and support steadier energy levels
Easy swaps
• Higher protein: add small tofu cubes to the mix
• Seed variety: swap pumpkin seeds for sunflower, sesame or chia
• Dairy free: replace feta with a plant-based alternative
• Swap the sweetcorn for garden peas or cooked chickpeas
Portion guidance
One to two egg muffins may be enough. Eat slowly, check your fullness, and save extras for later if needed.
📝 References:
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. The American Journal of Clinical Nutrition [Internet]. 2008; 87(5):1558S1561S. Available from: https://www.sciencedirect.com/science/article/pii/S0002916523236643.
Nogal A, Valdes AM, Menni C. The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health. Gut Microbes [Internet]. 2021; 13(1):1–24. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8007165/.