Brain-Boosting Egg Muffins (Low-GI Breakfast)
Category: Breakfast, Low-GI, No Carb, Focus, Meal Prep
Estimated reading time: 2 min
Looking for a quick, no-carb breakfast that supports focus and steady energy levels throughout the morning? These egg muffins are protein-rich, portable, and perfect for meal prep. You will love how easy, versatile and delicious they are!
Inredients (for 6 muffins)
4 large eggs
1/4 cup unsweetened plant milk or cream (optional)
1/2 cup chopped spinach or kale
1/4 cup diced red bell pepper
1/4 cup chopped onion
1/4 cup grated cheese (optional)
Salt and pepper to taste
Herbs: parsley, chives, oregano (optional)
Instructions
Preheat oven to 180°C (350°F).
Grease a muffin tin or use silicone muffin cups.
In a bowl, whisk eggs and milk/cream.
Stir in chopped veggies, cheese (if using), herbs, salt, and pepper.
Pour the mixture into the muffin cups (fill about 3/4).
Bake for 18–20 minutes, or until firm and golden.
Let cool and store in the fridge for up to 4 days.
Extra Tips
Use silicone muffin molds for easy cleanup and non-stick results.
Add leftover veggies like zucchini, broccoli, or mushrooms for variety.
Make in bulk on Sunday and store in the fridge — they reheat well.
Freeze in portions and defrost overnight in the fridge.
Make them with absolutely any topping you like( dried tomatoes, olives, ham, chicken, smoked salmon, anchovies, any veg, or cheese etc).
Why it’s great for focus
Eggs are rich in choline, which supports brain health and memory. Combined with colorful vegetables and no refined carbs, this breakfast keeps your blood sugar stable — crucial for concentration and productivity.
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