Luke Hines’ Spicy Breakfast Muffins

Loaded with winter vegies and packed with protein, these grab and go brekky muffins make for a healthy (and easy!) start to the day.


  • 2 tbs coconut oil, grass-fed butter or ghee, plus extra for greasing
  • 2 garlic cloves, finely chopped
  • 1/2 red onion, finely chopped
  • 1 long red chilli, deseeded and finely chopped
  • 1 zucchini, finely diced
  • 1/4 head of cauliflower, broken into very small florets
  • 8 eggs
  • 50 g (1 cup) baby spinach leaves, roughly chopped
  • Sea salt and freshly ground black pepper
  • Microherbs, to garnish (optional)

Macadamia Ricotta (makes 500g)

  • 320 g (2 cups) macadamia nuts
  • Juice of 1 lemon
  • 1 tsp sea salt
  • 125 ml (1/2 cup) filtered water, plus extra if needed


Step 1.
To make the macadamia ricotta, put all the ingredients in a food processor and puree to a smooth paste, scraping down the sides with a spatula halfway through to ensure everything gets mixed together well, and adding an extra splash of water if you need to loosen it up a little. Set aside.

Step 2.
Preheat the oven to 180°C and grease a 12-hole muffin tray with your preferred cooking fat.

Step 3.
Heat 2 tablespoons of your preferred cooking fat in a large frying pan over medium heat. Add the garlic, red onion and chilli and sauté for 2–3 minutes until softened and lightly caramelised. Add the zucchini and cauliflower and cook, stirring, for another 3–4 minutes until lightly golden. Remove from the heat and set aside.

Step 4.
Whisk the eggs in a bowl until light and fluffy. Add the cooked vegetable mixture and baby spinach, season generously with salt and pepper and mix well to combine.

Step 5.
Spoon the mixture evenly into the prepared muffin tray holes and bake for 15–20 minutes or until the muffins have risen slightly and a skewer inserted into the centre of each muffin comes out clean. Leave to cool in the tray for 2 minutes before turning out onto a wire rack to cool completely.

Step 6.
Serve with generous dollops of the macadamia ricotta and some microherbs, if using, to garnish.

Makes 12


luke hines cook book Extract from 
The Fast Low-Carb Kickstart Plan by Luke Hines.
Available now. Published by Plum. Photography by Mark Roper. Go to Booktopia to purchase.