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.
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
RAHEL THE AMAZON 