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High protein egg breakfast muffins

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Breakfast is the one meal I’ve always struggled with. I’m not a fan of quick breakfasts like cereal or porridge and to be perfectly honest I’d rather exchange the 30 minutes it’d take me to make breakfast for 30 minutes in bed! The problem with this is that by around 11 o’clock I’m absolutely starving and generally end up binging on carb heavy snacks from Pret, which do my waistline no favours at all.

This is where the egg muffins come in! You can prep them and cook them in under 30 minutes on a Sunday evening, and they’ll keep in the fridge for 3-4 days. They can be eaten cold, or microwaved for 30 seconds if you prefer them hot. Their size also means you can eat them on the move, or take them to work in your lunch box.

Honestly, these little low carb, high protein egg muffins are such a time saver and contain 12 grams of protein and only 3 grams of carbs each! A breakfast serving of two muffins provides you with 24 grams protein and only 6 grams of carbs.

For this recipe I used some smoked salmon, veggies and herbs but the possibilities are endless. You could use turkey bacon, ham or cheese and add whichever vegetables and herbs you like.


Makes 6 muffins – to make 12 just double up the quantities!
6 medium-large eggs
1 tbsp olive oil
2 spring onions
1 orange pepper
1 large tomato
1 handful spinach
2 slices smoked salmon
1 bunch fresh parsley
1/2 tsp sea salt
1/2 tsp black pepper
1/2 teaspoon dried oregano
1/2 teaspoon cayenne pepper

You will also need a non stick muffin tray for this recipe.


Preheat your oven to 200°C.

Chop the smoked salmon, spring onions, pepper, tomato, spinach and parsley into small pieces and add to a large mixing bowl.

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Crack your eggs into a separate bowl, add your salt, pepper, oregano and cayenne pepper and whisk well.

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Pour your eggs into the mixing bowl with the veggies and mix thoroughly to combine.

Distribute the olive oil evenly in the cups in your muffin tray, and use a pastry brush or piece of kitchen towel to spread it all around the sides of the cups, this will prevent your muffins from sticking. If you prefer, you could use muffin cases!

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Spoon the mixture into the cups until they are almost full and place in the centre of the oven to cook for 18-20 minutes.

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To check if they are cooked through, poke a cocktail stick through the middle – if it comes out clean the egg is cooked!

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Allow to cool for 10 minutes before removing and placing in a plastic container lined with a piece of kitchen towel (to absorb any condensation) and placing in the fridge.

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I hope you enjoyed this recipe.  I’d love to see your pictures if you decide to use this it, you can tag me in them on twitter or on Instagram @_YumLily !

Lily x



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