The Three Ingredient Turkey Burger



I have yet another beautiful high protein recipe for you – enjoy!

Ingredients (makes 4 burger patties):

500g 2% turkey mince
4 tbsp. salsa
170-200g corn kernels

If making burgers, you’ll also need (per burger):
1 slice of avocado
1 slice of tomato
1 wholemeal English muffin or pitta
Mixed greens (rocket, spinach, watercress etc)
1 tsp lemon juice

Combine turkey meat, salsa, and corn kernels. Divide the burger mix into 4, shape into patties and grill for about 5 minutes on each side until cooked through. For juicy burgers, cover the pan with lid and only turn patties once while cooking. Serve burgers with 150-200g steamed green vegetables for a quick and nutritious high protein/low carb meal or add carbs by making a sandwich with the turkey burger, tomato and avocado on an English muffin. Add other condiments if necessary. Top the side of mixed greens with fresh lemon juice. Enjoy! 🙂

Nutrition information per burger: 212kcal, 30.9g protein, 7.5g fat, 4.2g carbohydrates.






Glorious Egg Muffin recipes!


You are here for either one or both of the egg muffin recipes that I made the other day and I like that! You know how much I love my egg muffins; I’ve come up with several recipes and they never disappoint (well, except for that darn prawn mayo version, I need to go back and make it work!) and I love the convenience that comes from having a bunch of them in the fridge. This way I have no excuse to fill up on snacks instead of highly satiating healthy food. I might still have snacks but only after I’ve had my protein rich meal – balance.

The most important questions for me when I cook are: “How easy is it?” and “How quickly can I make it?” Having a bodybuilding background, there was nothing more important than having very filling protein rich meals ready in as little time as possible because when you get back from the gym and are hungry, you better have something to eat before you turn into Hulk! “You won’t like me when I’m angry…”

So, for most of my recipes that I’ve ever shared, what holds true is that they’re quick and easy to make, high in protein and usually high in vegetables. I also have a vegetarian muffin recipe and a bacon & veg one, so if you’re interested in these, leave me a comment and I’ll upload them.

This time, my inspiration came from my own advice to you all when I encouraged trying to use your favourite ingredients in other dishes should you have become bored of eating the same meal every day. So, I immediately thought: “Which meal I really enjoy but have eaten perhaps one too many times lately?” and I knew immediately it was my mushroom & feta omelette. I stopped adding mushrooms to the omelette because frying mushrooms with fresh garlic every time added a good 10 minutes to my cooking time and I just couldn’t be bothered anymore, therefore I had only used feta these last two weeks. So, I knew that if I turn that recipe into an egg muffin, I will have made 2,5 or 3 meals in one go and when hungry, I simply had to reheat 4 muffins and food would be served!

The other recipe was something I had already tried to make two years ago and while it was very tasty, I didn’t get the ingredients balance quite right – I overdid it on both the salmon and the courgette. This meant the muffins were too salty and also a bit soggy. This time I fixed the mistake and, if you follow me on Instagram and happened to see my stories, this time the consistency of both muffins was perfect – very pleased!

So, without further ado (there’s been already plenty ado, ba-dum-tss), here are the two egg muffin recipes.

Garlic Mushroom & Feta Egg Muffins

  • 250g Two Chicks egg whites
  • 3 whole eggs
  • 100g feta (I used basil & parsley flavoured Apetina feta cubes)
  • 200g baby button mushrooms, sliced and roughly chopped
  • 180g Eat Lean grated protein cheese
  • 3-4 cloves of garlic, freshly pressed

Instructions: Pre-heat the oven to 200C. Whisk together the egg whites and whole eggs in a bowl. Take a muffin pan and use a brush to cover all the muffin cups with some olive oil. Divide the egg mixture between all 12 cups and set it aside while you prepare the filling. Fry the chopped mushrooms in fresh garlic and olive oil for about 5 minutes and mix this in another bowl with about 90g of protein cheese and 100g of feta. Scoop the filling into individual muffin cups. My advice is to use a regular tablespoon, it takes roughly one spoonful of filling per muffin cup. If you have any mix left over, just top up the cups and then sprinkle the remaining 90g of protein cheese on top. Pop the muffin tray in the oven for 15-20 minutes and enjoy your delicious “all day breakfast” egg muffins!

Energy per muffin: 81kcal, 0.3g carbs, 3.8g fat, 11.3g protein.

NB! This recipe won’t need any additional seasoning because all the flavour will be coming from the mushrooms and feta.

Salmon, Dill & Courgette Egg Muffins

  • 250g Two Chicks egg whites
  • 3 whole eggs
  • 100-125g smoked salmon
  • 200-250g courgette, grated and drained
  • 1 tbsp of freshly chopped dill

Instructions: Pre-heat the oven to 200C. Whisk together the egg whites and whole eggs in a bowl. Take a muffin pan and use a brush to cover all the muffin cups with some olive oil. Divide the egg mixture between all 12 cups and set it aside while you prepare the filling. Take one medium sized courgette and grate it roughly, using the side with the larger holes. To drain the courgette in order to keep it from making your muffins soggy, either a sieve or a colander or, if you have any single use elastic gloves, simply squeeze the excess water out of it. (At this point it’s great to remember that if you can use that water in any other cooking, you can keep the vitamins instead of flushing them down the drain.) Mix the courgette with 90g protein cheese, chopped dill and smoked salmon. You can either slice and chop the salmon or just rip the slices into smaller pieces with your fingers. Divide the mixture between all 12 muffin cups using a tablespoon (roughly 1 spoon per cup) and top up them up afterwards with any leftover mix. Then sprinkle the remaining 90g of protein cheese on top and your muffin tray can go in the oven. Cook the muffins for 15-20 minutes but no longer to avoid overcooking the eggs. Et voila! You have 12 delicious egg & salmon muffins, which will be enough for about 2.5 or 3 meals.

Energy per muffin: 77kcal, 0.2g carbs, 3g fat, 11.7g protein.

NB! This recipe won’t require any additional salt as the smoked salmon is already high in sodium. You can, however, add some pepper to taste if you’d like.

Well, I hope you enjoy cooking to these recipes and please remember to either send me photos of your dishes or tag me in your posts! It makes me so happy to see that my recipes are being used and savoured! 🙂

Happy cooking!

Rahel x