This is the breakfast for women who do not love mornings. You make it ahead, you reheat it in two minutes, and it gives you a protein-solid start without you having to think.
Why this one earns its place
Two or three eggs, a handful of greens, and a spoon of yoghurt or cheese gets you to around 20 to 25 grams of protein. That is comfortably in the threshold range needed to stimulate muscle protein synthesis at a single meal, and it sets the tone for the rest of the day's intake.
Eggs are also dense in choline, B12, lutein, and selenium, all nutrients women tend to be under in. Cheap, accessible, and quietly excellent.
What you need
For one generous serve.
- 2 to 3 eggs
- A small handful of spinach, kale or silverbeet, roughly chopped
- A spoonful of plain yoghurt or a small amount of grated cheese
- A small knob of butter or splash of extra virgin olive oil
- Salt and pepper
Optional: a few cherry tomatoes, a sliced mushroom, a sprinkle of feta, fresh herbs.
How to make it
Heat the oven to 180°C. Grease a small oven-proof dish or ramekin with the butter or oil.
Wilt the spinach in the dish for two minutes in the oven, or in a small pan first. Crack the eggs over the top. Add the yoghurt or cheese in a small spoonful in the middle. Season.
Bake for around 10 to 12 minutes, until the whites are set and the yolks are still soft.
Eat with toast, or on its own with a sprinkle of dukkah.
Make it ahead
These keep well in the fridge for two days. Bake two or three at once on a Sunday evening, then reheat in the microwave for about a minute the next morning. Yes, the texture changes very slightly. No, you will not care at 7am.
Variations
- Add a slice of smoked salmon under the eggs for extra protein and omega-3s
- Stir in cooked lentils or beans for a higher-fibre version
- Top with avocado and chilli flakes once it comes out of the oven
- Use leftover roasted vegetables from the night before
The takeaway: a baked egg pot is one of the easiest ways to land a protein-solid breakfast on a busy morning. Make a few at once, reheat through the week, and let the morning take care of itself.