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