Banting Breakfast Egg Muffins & {WIN} With Food Lover’s Market

In Collaboration With Food Lover’s Market

Breakfast’s as a banter can be fairly limited. There’s only so many times you can eat boiled eggs, fried eggs, scrambled eggs and bacon. Obviously commercial breakfast serials or a good old slice of Marmite toast is simply not going to cut it. So breakfast egg muffins are a staple in our house because they can be prepared ahead of time and popped into the microwave for a couple of seconds and hey, presto, you have a delicious, healthy, sugar free and satisfying breakfast in seconds.


They can be an SOB to make. It’s taken  me a while, searching through thousands of recipes online and trial and error to perfect a recipe that works for us. I saw a few of you commented that you struggle to get them out of the muffin pan after baking and I had the same issue, they would either always get stuck, or break when I tried to remove them.

After much trial and error, I’ve found the perfect hack!

The secret is in adding something to the egg mixture to give it a bit more substance and firmness during baking. And this was such an easy recipe, I even created a YouTube Video to show you how to do it! 

Check this out:


These were delicious, tasty and they kept well in the fridge overnight so we could enjoy them over a few days. 

Here is a printable version of the recipe:

Breakfast Egg Muffins
Yields 12
A delicious, satisfying, high fat, low carb breakfast!
Write a review
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
96 calories
2 g
106 g
7 g
7 g
3 g
74 g
133 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 96
Calories from Fat 61
% Daily Value *
Total Fat 7g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 106mg
Sodium 133mg
Total Carbohydrates 2g
Dietary Fiber 1g
Sugars 1g
Protein 7g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. Butter
  2. 6 x Eggs
  3. 1 Cup Marscapone Cheese
  4. Packet of Bacon
  5. 1 Onion Chopped
  6. 1 Packet of washed baby spinach
  1. Preheat oven to 180°C.
  2. 2. Grease a muffin pan using butter.
  3. 3. Rinse and chop your favourite bits (I used onions, bacon & spinach)
  4. 4. In frying pan, sauté your favourite bits until cooked and slightly browned. Once cooked, set aside.
  5. 5. In a mixing bowl, whisk eggs on high speed with salt & pepper, add the marscapone cheese and blend well.
  6. 6. Fill bottom of muffin pan about 2cm with your sautéed bits and pouring egg mixture over this until muffin pan just under full.
  7. 7. Place in oven and cook for 20 minutes or until golden brown.
  8. 8. Allow to cool
  9. 9. Once cooled, slide a flat butter knife around the edges to loosen the sides and remove from the pan.
  10. 10. Enjoy!
  1. These are delicious served straight out of the oven but they also keep well in an airtight container in the fridge and heated for 30 seconds the following day.
Adapted from The Banting Blondes
The Blessed Barrenness

Would you like to win a R500 Food Lover’s Market voucher?

Simply follow the Rafflecopter entry prompts below to be eligible to win! 

How To Enter A Rafflecopter Competition

T’s & C’s

  • The R500.00 voucher cannot be traded for cash.
  • Winners of the competition cannot enter again in order for everyone to have a fair chance of winning.
  • The competition is open to all South Africans, nationally.
  • The competition is monthly.
  •  Winners will be notified via email 
  • Competition closes on the 31st January
  • I reserve the right to disqualify entries

a Rafflecopter giveaway


Share on
Previous Post Next Post

You may also like


  • Reply Lindy Beneke

    I love the fruit and veg combo specials

    January 10, 2017 at 7:10 am
  • Reply Lisa-Marie

    These look great! I bet they’ll make a nice little lunchbox treat too! Definitely going to give them a try!

    January 10, 2017 at 7:12 am
  • Reply Michelle Oosthuizen

    I’d love I win this. I frequently shop at food lovers market because they have such a great selection of fruit and veg. I especially like their Wednesday specials and other combo deals.

    January 10, 2017 at 7:15 am
  • Reply Wenchy

    I make a muffin type mix often but have never tried with marscapone cheese.

    I have bought a silicone tray which I find works better for me so they don’t get stuck.

    January 10, 2017 at 7:34 am
  • Reply Sula

    I’m not banting but have been having an unpleasant fight with gastritis for a few months now, banting recipes are a good option as sugars and refined flour are on my bad guys list (sadly so are coffee and wine). I’ve even quit smoking (well only 9 days in so time will tell with that one)

    January 10, 2017 at 7:36 am
  • Reply Brenda

    Thanks for sharing this. Am always looking for new ideas to make break fast interesting.

    January 10, 2017 at 7:59 am
  • Reply Megan Hartwig

    The fruits and vegetables are my favourite.

    January 10, 2017 at 8:08 am
  • Reply Jeannette

    The fresh fruit variety. My 5 yo loves fruit by not veggies. And they have a great variety to ensure she gets enough.

    January 10, 2017 at 8:14 am
  • Reply Elaine van Huyssteen

    Love the fruit and veg combos every month.

    January 10, 2017 at 8:37 am
  • Reply zainydee

    definitely the combos, gives you best value for your money, and the gorgeous fruit!

    January 10, 2017 at 8:42 am
  • Reply Yolande Murphy

    The fruit selection- pineapple is my favorite

    January 10, 2017 at 8:47 am
  • Reply Soraya asmal

    I buy all my fruit and veg especially the delicious apples, my fav!

    January 10, 2017 at 8:50 am
  • Reply Wendy Meijer

    I love all the specials on fruit

    January 10, 2017 at 8:56 am
  • Reply Carla VD Westy (@carlieshell)

    I love the ready prepared salads at Food Lovers 🙂 also… can you substitute the mascarpone cheese for something else do you think?

    January 10, 2017 at 8:58 am
  • Reply moonstormer

    I have tried something similar but always fought getting the stupid things out of the pan – nice hack to add the marscapone!! Will need to try this. I’m starting my day with 30g of protein every morning and it is amazing, but I know I will eventually get sick of fried egg and bacon – would be nice to have something quick and easy like this.

    January 10, 2017 at 9:01 am
  • Reply Robyn

    These sound delish! Even though I’m not banting would definitely like to try them!

    January 10, 2017 at 9:17 am
  • Reply Charlene

    Let’s say eggs this time as I want to try that egg fast soon. Haha! Wish me luck

    January 10, 2017 at 9:25 am
  • Reply Symonah Myers

    The sound delish Sharon. I’ve made similar before, I normally ‘coat’ the muffin pans with round cut bacon and then purchased my egg mixture and add the chopped veg after. Didn’t have a problem with sticking. Going to give this version a bash.

    January 10, 2017 at 9:35 am
  • Reply Jackie Katzen

    I love the rotisserie chickens

    January 10, 2017 at 10:04 am
  • Reply Liezel Thomas

    Love their meat selection!

    January 10, 2017 at 10:22 am
  • Reply Roxanne Chutthergoon

    I love their banana’s 🙂

    January 10, 2017 at 11:09 am
  • Reply Roxanne Chutthergoon

    Tried to pin image and it gave me an error 🙁

    January 10, 2017 at 11:13 am
  • Reply Julie Buchner

    Seriously need to start making these – if not for breakfast then for our lunch boxes – yum.

    January 10, 2017 at 12:39 pm
  • Reply Julie Buchner

    And then I commented with out the appropriate competition answer! 🙂 — I love the veg and love that they have a special on their cooked whole chickens every Tuesday – with just two of us to feed, a whole cooked chicken sure spreads!

    January 10, 2017 at 12:42 pm
  • Reply Pravina Walabh

    I love their meat and dairy products. Great fresh quality.

    January 10, 2017 at 1:30 pm
  • Reply Lindsay Thomas

    Food lovers is definitely my go to for our vegetables. I’m super keen to try the egg fast, 2017 is definitely the year of health. Hubby has been on cortisone for 4 years and the only way to actually curb the excessive weight gain is banting

    January 10, 2017 at 2:13 pm
  • Reply jadeabbott

    definitely the fruit and veg combo specials. I see Woollies and Pick n Pay followed suit witht his idea but I will always buy from FLM as they were the trend setters

    January 10, 2017 at 3:08 pm
  • Reply monique

    i love this recipe!!!! have to try it asap

    January 10, 2017 at 3:54 pm
  • Reply Melanie Pieterkosky

    Combo specials. I can buy in bulk and share it with people I know. Veg is so important, and often so expensive. FLM makes it so much easier to eat healthy.

    January 10, 2017 at 8:19 pm
  • Reply Rehana Seedat

    I love the fruit and veg combo specials

    January 10, 2017 at 9:05 pm
  • Reply Sofiah

    Visit fruit and veg every 2nd day, would really make good use of this voucher

    January 10, 2017 at 9:51 pm
  • Reply Bianca Balutto

    I love the fruit.

    January 10, 2017 at 10:43 pm
  • Reply Dhesh

    My kinda recipe – easy to do and sounds yummy! I love the selection of veggies at Food Lovers and also the section where I can find the not so common ingredients for when I feel like experimenting.

    January 11, 2017 at 7:53 am
  • Reply Ibtisaam Davids

    FLM is my Wednesday shop. I just love it. I have so much fun picking out my fruit and veg for the week, planning all the things I’m going to make in my head. I specifically live the FLM mixed colour lettuce head that comes in a packet. Chopped and ready to use for R12.99 . Making salads couldn’t be easier. They have a wide range of such different varieties. Summer salads have been experimental.

    January 11, 2017 at 7:59 am
  • Reply ann

    having these today for lunch, delicious

    January 11, 2017 at 1:14 pm
  • Reply Carolyn Augustus

    I love their fresh fruit and also their nut collection

    January 12, 2017 at 12:14 pm
  • Reply Robyn van der Merwe

    Looks delicious! Am going to give them a try.

    January 12, 2017 at 2:09 pm
  • Reply Kelley Petersen

    I love their fruit selection, as well as their baked goods.

    January 12, 2017 at 9:13 pm
  • Reply Sabine

    At the moment, the almond and macadamia flour in the nuts and dried fruit section

    January 13, 2017 at 6:59 am
  • Reply Megan Hunter

    Currently I am loving their banting friendly products – their coconut oil is absolutely divine, & so are their sauces. I am a mayonnaise fiend & that is something I was really dreading giving up when I started banting/LCHF so I was thrilled to discover these

    January 13, 2017 at 10:30 am
  • Karen Le Grange
    Reply Karen Le Grange

    Going to definitely enter

    January 13, 2017 at 8:43 pm
  • Reply Karen le grange

    I love…
    The free fruit for ur kids while u shop.
    The delicious stuffed chicken breasts wrappes in bacon
    The fresh fruit at amazing prices

    January 13, 2017 at 8:48 pm
  • Reply Michelle

    love the fresh fruit department, always have my favourite fruits

    January 14, 2017 at 4:16 pm
  • Reply ailsaloudon

    I love the fruit and vegetables.

    January 14, 2017 at 5:05 pm
  • Reply Irfaan

    Food lovers market has a wide variety of the best quality and freshest produce

    January 15, 2017 at 8:26 pm
  • Reply Ayesha

    Can’t wait to try out this recipe

    January 16, 2017 at 2:56 pm
  • Reply Saajida

    Sounds delicious! I’d substitute the bacon for pastrami and give it a go! Also, I’d looove to win that voucher 🙂

    January 19, 2017 at 9:56 am
  • Reply Lyn

    Sounds yum!

    January 23, 2017 at 9:09 am
  • Reply Jodi

    Love buying fruit from there but lately their apples have been amazing!

    January 28, 2017 at 9:41 pm
  • I LOVE comments, leave yours here:

    error: Content is protected !!
    %d bloggers like this: