Start your day with a snack designed specifically for perimenopause. These savory spelt muffins are the perfect alternative to the traditional sugary breakfast, which is often responsible for insulin spikes and mid-morning energy crashes.

Thanks to the combination of Skyr and eggs, this recipe provides a high-quality protein source, essential for maintaining muscle mass and stabilizing your mood upon waking. Spelt flour (low glycemic index) and spinach ensure a slow and sustained release of energy. Soft, flavorful, and quick to prepare, they fit perfectly into a batch cooking routine for those busy mornings.

Savory muffins: Spinach, Skyr & Parmesan

Bones & joints

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Preparation time: 10 minutes Cooking time: 20 minutes Total time 30 minutes

Difficulty: Beginner Servings: 4

Cooking method: Traditional

Ingredients

Portions

• 100g of einkorn flour
• 100g of Skyr (plain)
• 2 eggs
• 3 tablespoons of olive oil
• 2 handfuls of fresh or frozen spinach (roughly chopped)
• 2 slices of ham (cut into cubes)
• 50g cheese of grated Parmesan
• ^1/2packet_powder of baking
• 1 pinch of turmeric (optional)
• 1 pinch of salt and pepper (be careful, the parmesan is already salty!)

Preparation

1. Preheat your oven to 180°C. Grease your muffin tins with a little olive oil or use a silicone muffin tin.
2. In a large bowl, beat the eggs with the Skyr and olive oil until you get a smooth texture.
3. Add the spelt flour and the yeast. Mix gently without overworking the dough (this is the secret to soft muffins).
4. Stir in the diced ham, chopped spinach, and Parmesan cheese. If using frozen spinach, thaw it in the microwave beforehand. Season with salt and pepper to taste. You can also add turmeric for its anti-inflammatory properties.
5. Divide the mixture among the molds. Bake for 20 to 25 minutes. The muffins should be golden brown.
6. Allow to cool slightly before unmolding.

Note

These muffins keep very well for 3 to 4 days. Store them in an airtight container once they have completely cooled. To restore their moistness, microwave them for a few seconds or bake them in the oven for a few minutes before enjoying them.

Keywords: perimenopause breakfast, low GI recipe, protein savory muffins, women's wellness cooking, spelt, menopause nutrition, skyr recipes, healthy savory breakfast, menopause vitality, osteoporosis prevention.

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