Umhlanga Hospital, Medical Centre, Sessional Suite 5, Ground Floor

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Breakfast Cups

Whether you’re on a diet or you need something simple and quick to grab while on the run, Breakfast Egg Muffin  Cups are a delicious healthy savior and PERFECT for Meal Prep! This recipe makes 12 servings.



10 large eggs

½ tsp salt

½ tsp black pepper

½ tsp paprika/cayenne pepper (optional)

½ cup sundried tomatoes, chopped

1 cup chopped baby spinach, finely chopped

¼ cup reduced fat feta/low fat cheese

  • Preheat oven to 180ºC and lightly grease a muffin pan
  • Mix eggs, salt, black pepper and cayenne pepper and spinach together in a large bowl
  • Divide mixture and fill each muffin cup to 2/3 full
  • Sprinkle sundried tomatoes and feta on top of egg mixture
  • Place in a preheated oven (200ºC) for 12-15 minutes
  • Let cool in muffin pan for 5 minutes
  • Remove from pan and serve

These breakfast cups can be stored in the fridge or freezer and can be heated up for a quick breakfast or snack!

Sumaiya Essa

Sumaiya Essa RD (SA), completed her Bachelor of Science degree in Dietetics at the University of Kwazulu Natal in Pietermaritzburg. Having always believed that “you are what you eat” and chose this career in nutrition and dietetics to educate, inspire and encourage people to make the right food choices. As the great Hippocrates once said, “Let food be thy medicine and let medicine be thy food”. Disclaimer: The views and opinions expressed on this blog are entirely my own. This website is for informational purposes and please be aware that any information contained within this website should not be considered as medical diagnosis or treatment and should not replace physical treatment with a medical professional.