These Rush Hour Eggs Cups, from The Glucose Goddess, are perfect if you have to take your breakfast to work with you

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Jessie Inchauspé is The Glucose Goddess, a French biochemist who has 2.2m Instagram followers and numbers Professor Tim Spector, Michael Mosley and Davina McCall among her fans. Her work is focused on helping us step off the glucose rollercoaster by better managing our blood sugar levels to avoid spikes after meals. One way of doing this is having a savoury breakfast, based around protein and fat. Here's a recipe from her brilliant new book, The Glucose Goddess Method (New River Books, £12). Over to you, Jessie....

"For those of us who live on the go... Make these egg cups in advance and take a couple of them with you as you head out the door in the morning. Easy to enjoy on your way to work or when you get to your desk. You’ll need a six-cup silicone muffin mould to make these beauties."

Makes: 6 muffins (about 3 portions) GF, Veg
Prep time: 8 mins
Total cook time: 22 mins


  • a knob of butter
  • 3 chestnut mushrooms, finely sliced
  • 1 small red pepper, deseeded and finely chopped
  • 4 longstem broccoli, tough ends discarded, finely chopped
  • 6 eggs, whisked until completely smooth
  • 50g feta, crumbled 
  • vegetable (or other flavourless) oil 
  • salt and pepper


  1. Preheat the oven to 200°C/180°C fan. Brush the cups of the muffin mould with a little vegetable oil and set aside
  2. Melt the butter in a medium frying pan on a medium heat. Add the sliced mushrooms, sliced spring onions, chopped red pepper and chopped broccoli and fry them for 4–5 minutes, until softened. Set them aside to cool a little
  3.  In a separate, large bowl, generously season the whisked eggs with salt and pepper.
  4. Add the cooled vegetables and crumbled feta to the eggs and stir to combine. Spoon the mixture equally into the cups in the muffin mould. 
  5. Bake the muffins in the oven for 15–17 minutes, or until risen and set. Leave them to cool slightly before removing them from the mould. Two muffins make a substantial breakfast, there and then. The remainder will keep in an airtight container in the fridge for a further 2 days (you can reheat them in the microwave for 20 seconds before eating, if you wish).