5 healthy muffin tin recipes

1/ Proscuitto bake

Eggs and prosciutto contain protein to help your muscles recover. Makes 2.

Line 2 greased cups of a muffin tray with 1 slice prosciutto each to cover bottoms and sides, leaving half a centimetre overhang. Top with sliced roasted red pepper and rocket. Crack an egg into each cup and sprinkle on fresh thyme and black pepper. Bake at 190C/375F/gas mark 5 until whites are just set, about 15 minutes.

Nutrition info (per muffin): 140 kcals, 11g protein, 6g carbs, 7g fat

2/ Cocoa French toasties

Walnuts are high in potassium, which balances your body's fluids. Makes 12.

Blend 4 eggs, 120ml milk, 110g brown sugar, 3 tbsp cocoa powder, 1 tsp vanilla paste and 1 tsp cinnamon. Pour into a bowl with 210g cubed wholemeal bread. Soak for 5 mins, then stir in 40g chopped walnuts. Place in 12 greased muffin cups and bake at 175C/350F/gas mark 4 for 20 minutes. Serve with Greek yoghurt and berries. 

Nutrition info (per 3 muffins): 389 kcals, 19g protein, 55g carbs, 11g fat

3/ Sweet potato pancakes

Sweet potatoes are packed with vitamin A for eye health. Makes 12.

Blend 175ml milk, 2 eggs and 340g cooked and puréed sweet potato. Blend in 110g flour, 90g almond flour, 1 tsp cinnamon, 1 tsp ginger powder, ½ tsp each baking powder and baking soda and ¼ tsp salt. Pour into 12 greased muffin cups and bake at 175C/350F/gas mark 4 for 20 mins, or until cooked through. Serve warm with maple syrup. 

Nutrition info (per 3 muffins): 369 kcals, 14g protein, 43g carbs, 17g fat

4/ Pesto egg cups

Lycopene, an antioxidant in tomatoes, may help ward off cancer. Makes 12.

Whisk together 8 eggs, 80ml sour cream, 20g chopped sun-dried tomatoes, 3 tbsp pesto, ½ tsp salt and ¼ tsp red pepper flakes. Pour into 12 greased muffin cups and bake at 190C/375F/gas mark 5 until eggs are set, about 20 minutes. Serve with chopped chives.

Nutrition info (per 3 muffins): 251 kcals, 16g protein, 5g carbs, 19g fat

5/ Cornbread chilli muffins

Fill up with fibre-rich beans. Makes 12.

Whisk 2 eggs and stir in 85g cornmeal, 200g each of pinto and black beans, 175g diced red pepper, 150g frozen sweetcorn, 1 grated carrot, 75g tomato purée, 2 tsp Cajun seasoning and a pinch of salt. Pack into 12 greased muffin cups and bake at 175C/350F/gas mark 4 for 20 mins. Sprinkle with grated cheddar cheese and bake for 10 minutes more. Serve with sour cream. 

Nutrition info (per 2 muffins): 205 kcals, 11g protein, 25g carbs, 8g fat