Meal Prep That Actually Gets Eaten
These baked egg muffins are the single most useful thing you can make on a Sunday afternoon. Ground bison gives them real substance, spinach and roasted capsicum keep them from feeling heavy, and they reheat beautifully. Make a full tray, keep them in the fridge, and breakfast is handled for most of the week.
Ingredients
Serves 6 | Cost: $6.50 per serving | Total: $39.00 | Ready in 30 min
- 350 g (12 oz) ground bison
- 1 tablespoon olive oil, plus extra for greasing
- 100 g (3½ oz) baby spinach, roughly chopped
- 1 roasted red capsicum, diced
- 10 large eggs
- 2 tablespoons chopped fresh parsley
- 1 teaspoon smoked paprika
- ½ teaspoon ground nutmeg
- Sea salt and black pepper, to taste
Instructions
- Heat the oven. Preheat the oven to 190°C (375°F) and generously grease a 12-hole muffin tin with olive oil, making sure to coat the sides as well as the base.
- Brown the bison. Heat the olive oil in a skillet over medium-high heat. Add the bison with the smoked paprika, salt and black pepper, and cook for 6–7 minutes, breaking it up, until browned and cooked through. Drain off any excess liquid.
- Wilt the spinach. Stir the chopped spinach through the hot bison and cook for 1 minute until just wilted. Remove from the heat, stir in the roasted capsicum, and let the mixture cool for 5 minutes.
- Fill and bake. Beat the eggs with the parsley, nutmeg and a good pinch of salt. Divide the bison mixture between the muffin holes, then pour the egg over to fill each about three-quarters full. Bake for 18–20 minutes until puffed and set in the centre.
- Cool and store. Let the muffins sit in the tin for 5 minutes before running a knife around each and lifting them out. Serve warm, or cool completely and refrigerate for up to four days.
Nutritional & Dietary Notes
Gluten-Free
Every ingredient in this recipe is naturally free from wheat, barley and rye. If you are cooking for someone with coeliac disease, double-check any stock, sauce or spice blend you buy in, as gluten-containing thickeners and malt derivatives are common hidden additions in commercial products.
High Protein
Built around a generous serving of premium BC-sourced protein, this dish is designed to support muscle repair, satiety and steady energy through the day. It works particularly well as a post-training meal or as the anchor of a high-protein meal prep rotation.
Keto
Carbohydrates are kept deliberately low here. The bulk of the energy in this dish comes from quality protein and natural fats, so it slots neatly into a ketogenic day without pushing you out of ketosis. If you are tracking closely, weigh any starchy vegetables and adjust the portion to suit your own daily carbohydrate target.
Featured HOTRO.ca Product
This recipe is built around Ground Bison from HOTRO.ca. We source premium BC-raised and ethically farmed meats and slow-simmered bone broth, so the quality of the core ingredient does most of the work for you. Substituting a lesser product will change the result more than any other single change you could make to this recipe.
Portable baked egg muffins packed with seasoned ground bison, spinach and roasted capsicum.