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/

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