Sardine and Pea Egg Muffin
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
Method
- 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.