Preheat your oven to 200°C (180°C fan) or Gas Mark 6. While it heats, generously grease a 12-hole muffin tin with the olive oil. I use a pastry brush to get into the corners – this ensures the cups release cleanly later. You’ll hear a faint sizzle when you brush the oil into the hot tin.

Halve the avocados and scoop out the flesh into a large mixing bowl. Use a fork to mash them until you have a chunky puree – you want some small lumps remaining for texture. The flesh should be bright green and smell grassy and fresh. If it’s brown or smells fermented, the avocado is past its best.

Crack the eggs into the bowl with the avocado. Add the grated cheese, diced tomato, spring onions, salt, pepper, and smoked paprika. If you’re using the flour, add it now. Stir everything together with a wooden spoon until the mixture is uniform and slightly thick. You’ll see the cheese and tomato flecks evenly distributed, and the batter will feel heavy and cohesive, not runny.

Divide the mixture evenly among the greased muffin holes. I use a ¼-cup measure or a large ice cream scoop to get consistent portions. Each cup should be about two-thirds full. The surface will look bumpy with bits of tomato and spring onion – that’s exactly what you want.

Bake for 15–18 minutes, rotating the tray halfway through. At 15 minutes, the tops should be golden and slightly puffed, and the edges will be pulling away from the tin. Insert a skewer into the centre of one cup – it should come out clean with no wet egg mixture. The kitchen will smell warm and cheesy, with a hint of smoky paprika.

Remove the tray from the oven and let it cool in the tin for 5 minutes. This resting time allows the cups to set fully. After 5 minutes, run a small silicone spatula around the edges of each cup to loosen them. They should lift out easily and hold their shape – the bottoms will be lightly browned and the tops springy to the touch.

Transfer to a wire rack to cool completely if you’re batch cooking. If serving immediately, pop them onto a plate and garnish with fresh parsley or chives. The cups will be tender, creamy, and satisfyingly savoury.