January 29, 2026

High-Protein Savoury Egg Muffins

Ingredients ( 12 muffins)


  • 2 tbsp psyllium husk powder
  • 6 large eggs
  • 1 cup milk (full-cream or reduced-fat)
  • 2 cups mashed navy beans (cooked & drained)
  • 1 cup spinach, finely chopped
  • 1 cup diced cooked ham
  • 1 cup cheddar cheese, grated
  • Salt & pepper to taste
  • Optional: garlic powder, onion powder, paprika, or herbs



Instructions


Step 1 

Preheat oven to 175°C (350°F) and lightly grease or line a 12-cup muffin tray.


Step 2

In a bowl, whisk the psyllium husk powder into the milk until a thick paste forms. Let sit for 1–2 minutes.


Step 3

Add the eggs and whisk until smooth.


Step 4

Fold in the mashed navy beans, spinach, ham, and cheddar cheese.


Step 5

Season well with salt, pepper, and any optional spices.


Step 6

Divide the mixture evenly between muffin cups.


Step 7

Bake for 40 minutes, or until set in the centre and lightly golden on top.


Step 8

Cool for 5 minutes before removing from the tray.



Nutrition and Cooking Times


Prep time: 15 minutes | Cook time: 25 - 30 minutes   Serves: 2 adult servings


Nutrient Value (per muffin approx):  Calories: 185cal | Protein: 14g | Fat: 9g | Carbohydrates: 12g | Fibre: 6g

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