Sardine and Asparagus Egg Muffins
These sardine and asparagus egg muffins are a simple,high-protein, low-carbohydrate meal that's ideal for breakfast, brunch or alight lunch. They need no added oil and are naturally gluten-free, while thesardines and eggs provide plenty of protein. Sardines also provide calcium,particularly when the soft bones are eaten, making these muffins a useful addition to a bone-conscious diet.Tender asparagus, spring onions and fresh parsley keep the muffins light, while a little Pecorino or Parmesan adds savoury flavour. They're delicious served warm with a crisp salad and a slice of sourdough if you'd like a more substantial meal.
Ingredients
Method
- Snap off the woody ends of the asparagus. Lightly grill or steam the asparagus until just tender. Leave to cool, then cut into approximately 1cm pieces.
- Finely slice the spring onions, chop the parsley and grate the cheese.
- Lightly whisk the eggs in a mixing bowl. Sift in the chickpea flour or pea protein and whisk until smooth and free of lumps.
- Fold in the asparagus, spring onions, parsley and grated cheese. Season with a little salt and freshly ground black pepper.
- Divide the mixture between four silicone muffin moulds or two deeper silicone baking cups.
- Divide the sardine fillets between the muffins, either breaking them into pieces or leaving them whole, depending on their size.
- Scatter a little extra grated cheese over the top.
- Air fry at 180°C for approx.15–20 minutes, or until the eggs are set and the tops are lightly golden.
- Alternatively, bake in a preheated oven at 180°C for about 25 minutes, until set and lightly golden.
- Leave to cool for a few minutes, then serve warm with a crisp green salad.