Name: Sardine and Pea Egg Muffin
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 2 small eggs (or 1 large); 1 Tbsp Greek yoghurt (optional); 1 Tbsp chickpea flour or pea protein powder; ½ cup green peas; 2 sardines in spring water (from a tin); 2 spring onions, chopped; 1 garlic clove, minced; 1 Tbsp chopped parsley; Salt and pepper

Sardine and Pea Egg Muffin

29 Apr 2026

by Dinna

Prep Time

5 minutes

Cook Time

15 minutes

Total Time

20 minutes

Background

This sardine and pea egg muffin is a simple, high-protein breakfast that’s both filling and genuinely nutritious. Sardines are one of the best natural sources of calcium (especially if you eat the soft bones), making this a great option if you’re looking to support bone health without relying on dairy.
It comes together quickly and works just as well for breakfast as it does for a light lunch or post-workout snack. The peas add a bit of sweetness and texture, while the herbs keep it fresh.
You can include a little yoghurt for extra creaminess, or leave it out for a completely dairy-free version.

Ingredients

2 small eggs (or 1 large)
1 Tbsp Greek yoghurt (optional)
1 Tbsp chickpea flour or pea protein powder
½ cup green peas
2 sardines in spring water (from a tin)
2 spring onions, chopped
1 garlic clove, minced
1 Tbsp chopped parsley
Salt and pepper

Instructions

In a bowl, whisk the eggs with the chickpea flour (or protein powder) and yoghurt, if using.
Add the peas, sardines, garlic, and spring onions.
Mix well, gently breaking up the sardines as you go.
Fold in the parsley and season with salt and pepper.
Pour the mixture into a deep silicone muffin mould or small baking dish.
Bake or air-fry at 180°C for about 15 minutes, until set and lightly golden.
Serve warm with a handful of wild rocket on the side for a fresh contrast.

https://cooktogether.com/recipe-items/sardine-and-pea-egg-muffin/

Anchovy and Halloumi Frittata

Servings : 2
Cook Time : 00:15 Min

Shiitake, Broad Bean and Rice Salad

Servings : 4
Cook Time : 00:35 Min

Mexican-Style Leftover Roast Beef Stew

Servings : 2
Cook Time : 00:15 Min

Ricotta and Oat Breakfast Cakes

Servings : 4
Cook Time : 00:20 Min

Cherry and Almond Oat Cookies

Servings : 4
Cook Time : 00:00 Min

Quick Fermented Cucumbers in Sparkling Water

Recent Recipes

Anchovy and Halloumi Frittata

This anchovy and halloumi frittata is a simple, satisfying dish...

Recipe by Dinna |
Shiitake, Broad Bean and Rice Salad

This shiitake, broad bean and rice salad is a quick,...

Recipe by Wholeness |
Mexican-Style Leftover Roast Beef Stew

This Mexican-style roast beef stew is a simple and satisfying...

Recipe by Dinna |
Ricotta and Oat Breakfast Cakes

These ricotta and oat breakfast cakes are simple to make...

Recipe by Dinna |