Ham and Broccoli Egg Muffins
Looking for a high-protein breakfast or snack? Try these protein-packed Egg Muffins, which are packed with broccoli, peppers and cheese. Add ham or smoked salmon, if you prefer, to sneak some extra protein in!
Makes 8 muffins and serves 4 people
Ingredients
1 tbsp olive oil
100g broccoli, finely chopped
1 red pepper, finely chopped
6 large eggs
1 tbsp milk
50g reduced fat cheddar, grated
100g smoked salmon, flaked or ham, roughly chopped
Freshly ground black pepper
1 tbsp chopped parsley or dill (optional)
Method
STEP 1 - Heat the oven to 200C/180C fan/gas 4. Grease an 8-hole muffin tin with half the oil. Then use the remaining oil to fry the broccoli and red pepper in a frying pan for 5 minutes. Leave to cool slightly before adding to the egg mixture in the next step.
STEP 2 - Whisk the eggs, milk, and half the cheese in a bowl. Add the cooked broccoli and red pepper. Then add the ham or smoked salmon, if using. Season with freshly ground black pepper and chopped parsley or dill (optional).
STEP 3 - Pour the egg mixture into the muffin tin and sprinkle with the remaining cheese. Bake for 15-17 mins, until the muffins are cooked through and golden brown.
Nutrition
Per serving – 2 muffins
With salmon
249 kcal
16.8g fat
5g saturates
3.2g carbs
2.5g sugars
1.3g fibre
21.6g protein
1.44g salt
With ham
232 kcal
14.8g fat
4.7g saturates
3.5g carbs
3.1g sugars
1.2g fibre
21.4g protein
0.96g salt
