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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Ingredients 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g