Global
Egg Muffins with Veggies
Portable egg muffins packed with tomatoes, spinach, and onion.
~137 kcalper serving~13g protein~2g carbs~9g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 2.
Ingredients
- 4 Eggs
- 1/4 cup Diced tomatoes
- 1/4 cup Chopped spinach
- 1/4 cup Chopped onion
- to taste Salt & pepper
Cooking Steps
Preheat oven to 180°C (350°F).
Whisk eggs and mix in vegetables, salt, and pepper.
Pour into greased muffin tins.
Bake for 20 minutes or until set.
Let cool slightly and serve.
Plant & Growing Tips
Tomatoes
- Start seeds indoors 6-8 weeks before the last expected frost, transplanting outdoors once all danger of frost has passed and soil has warmed.
- Provide full sun (at least 6-8 hours daily) and consistently moist, well-drained soil for best fruit production.
- Stake or cage plants early to support heavy fruit loads and keep foliage off the ground, reducing disease risk.
Spinach
- Sow spinach seeds in early spring or late summer/fall, as it thrives in cool temperatures and will bolt (go to seed) in hot weather.
- Plant in a location with partial shade during warmer periods to extend the harvest season.
- Ensure the soil remains consistently moist to encourage tender leaf growth.
Onion
- Plant onion sets (small bulbs) or seedlings in early spring, spacing them 4-6 inches apart in well-drained, fertile soil and full sun.
- Keep the onion patch weed-free, as onions have shallow roots and compete poorly with weeds.
- Water regularly, especially during dry spells, to encourage good bulb development.
Natural Pest Control
- Hand-pick tomato hornworms from plants, especially in the early morning or evening, and drop them into soapy water.
- For aphids on spinach or onion, spray plants with a strong stream of water or use insecticidal soap.
- Use row covers over young onion plants to protect them from onion thrips and onion maggot flies.
Harvest
Tomatoes
- Pick tomatoes when they are fully colored, firm, and easily detach from the vine; leaving them too long can lead to cracking or over-softening.
Spinach
- Harvest outer leaves when they are large enough to eat, or cut the entire plant at the base for a single harvest, ensuring to harvest before it bolts.
Onion
- Harvest onions when the tops naturally fall over and begin to yellow, typically in late summer; allow them to cure in a warm, dry, well-ventilated area for storage.
