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

The Amazon’s versatile Tuna Mayo recipe


Hi guys, I hope you are all well and safe during these odd times! I must say, I never thought we would last this long in captivity, but hey, here we are. 😉 Although I’ve got plenty done while at home, there have also been days when I’ve barely moved from the sofa after finishing my client sessions. It’s all about balance, right? I’m proud to say I have finished Netflix (the certificate is in the post), cleaned my house from top to bottom 57 times (I wish they would give out certificates for that) and had conversations with my cats. All these are a lie, except for Silver and I talking to the cats. As you can imagine, the conversations are rather one sided with the cats purring and meowing in turns while we ask them “What is it?” in a hundred different voices while reassuring them how cute they are. Yeah, that just about sums up our days.

Oh, and then there’s the cooking.

I LOVE to cook healthy, fresh meals, you know that, everybody knows that. Except that this week I’m starting to get fed up of this continuous cooking and just wanted a day off (or two), so out came my good old tuna mayo salad recipe, which used to be the most popular one until the turkey burgers and garlic prawns took over! 🙂

The beauty of this recipe is that it can be a salad, a lettuce or tortilla wrap or you can make egg muffins with it, which is exactly what I did today. I have adjusted the recipe many times over the years and found out that it works in so many ways; you can omit or interchange some ingredients and still it will come out lovely!

The base ingredients for the tuna salad are:

  • 1 tin of tuna, drained;
  • 1 heaped tbsp Hellman’s light.

The ingredients I use in my Tuna Muffins but you can omit one or more:

  • 1/2 small red onion, finely chopped;
  • 1 tbsp Capucine capers;
  • 1 stalk of celery, finely chopped;
  • 100g protein cheese (Eat Lean), grated +50g to sprinkle on top;
  • 1 beef tomato, chopped.

Last but not least, ingredients that you can try for your Tuna Salad:

  • 1 chopped cucumber;
  • 200g spiralised & chopped courgette;
  • 2 grated carrots.

You will also need 250g of Two Chicks egg whites and 3 eggs whisked together with a bit of pepper and salt (in case you’re not using capers as they’re salty enough). That is the base of the muffins and perfectly distributes between 12 muffin cups. (For full fat muffins, use one whole egg per muffin cup.)

Spray or baste the tray with a bit of olive oil to ensure muffins won’t stick, pour the egg mix in and drop roughly 1 tbsp of your tuna mix in every muffin cup. You can also add a tiny bit of mayo on top of every muffin before adding the remaining grated cheese – this will allow for a lovely surprise when you bite into the muffins later!

Cook the muffins at 200C for about 15 minutes. If you’re preparing two batches like I did today, allow for an extra 5 minutes cooking time. They’ll come out mega hot so be careful when you bite into them immediately, so just a couple of minutes of cool time might be a good idea. They should slide out of the tray perfectly if you oiled it or if you have a new tray. In case they get stuck, it might be time to invest in a new tray, but don’t worry, they’re only about £5 in Sainsbury’s.

One egg white mix muffin is around 80kcal and 9g of protein, and a whole egg muffin around 109kcal and 8g. I normally have about 4-5 muffins as a meal and back in the olden days when we were still allowed outside, I used to take these with me to eat on the go. No mess, no need for cutlery and you can nibble on one at a time if you’d like instead of having to commit to a full blown meal and it keeps your cravings at bay. Perfect!

Well, that’s it folks! I hope you all have a lovely weekend. What is that, I hear you ask? Oh, you know, the short weekend that comes right after the long weekend that we used to know as Monday to Friday? Hey, just trying to give you some point of reference as to where we are in terms of days and time. 😀

Lots of love,