When it comes to keeping on track with a healthy lifestyle preparation is key. Planning meals and doing food prep in advance is such a great way to always be on top of things, know what your next meal or snack is leaving less to temptation.

Making a few of these Egg Cups in advance is great because they keep in the fridge for 2-3 days, are really good for breakfast, in packed lunches or for a quick dinner if you’re getting in late from work.

Eggs are a great source of protein which is fantastic for keeping us fuller for longer as well as being the building blocks of our bodies. Biotin needed for skin and hair, vitamin B2, B6 and B12. They are also a rich sources of selenium, vitamin D,  and minerals such as zinc, iron and copper.

The two versions which I absolutely love and are a staple in our house are made with Butternut Squash and Thyme or Mushrooms and Spinach. You can totally go to town here, get creative and make up your own versions by adding your favourite veg. If you’re including dairy in your diet then feta or goats cheese make a great addition too.

Egg Cups

Makes 12: 6 Butternut squash & Thyme and 6 Mushroom & Spinach

10 eggs
1/4 butternut squash, peeled, chopped into 1cm cubes
4 mushrooms
big handful of spinach
sprig of thyme
sea salt + black pepper

Start by roasting the butternut squash. Add the chopped pieces to a roasting tray with a little olive oil. Rub with your hands so all the butternut squash is covered with the oil. Roast on medium heat for 20 min, until golden and soft. While these are roasting, chop the mushroom and cook in a pan with a drizzle of olive oil. Set aside. Add the spinach to a colander, rinse well. Boil the kettle and pour the boiling water over the spinach until it’s wilted. Set aside. When the butternut squash is cooked through, remove from the oven and set aside. Keep the oven on.

You can now prepare the muffin tray by adding squares of parchment paper to form cups in the muffin tray moulds. Whisk the eggs well and season with salt and pepper. Carefully pour into the parchment paper cups. Now add the roasted  butternut squash to six of the cups along with a sprinkle of fresh thyme, and some cooked mushrooms and wilted spinach to the remaining cups. If you have some veg left over, these can be kept in an airtight container in the fridge and added to a salad or some cooked quinoa later.

Carefully transfer the muffin tray(s) to the oven and cook for 15-20 min until well risen and golden on top.

Enjoy some immediately with a rocket salad. Once cooled transfer the remaining Egg Cups to an airtight container and keep in the fridge.