Go Back

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.
Print Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 2
Course: Breakfast
Cuisine: British
Ingredients Method

Ingredients
  

  • 4 eggs
  • 1 bunch asparagus
  • 1 tbsp chickpea flour or pea protein powder
  • 4 spring onions finely chopped
  • 2 tbsp fresh parsley chopped
  • 1 tbsp grated Pecorino or Parmesan plus extra for topping
  • 2 sardine fillets from a tin preferably in spring water
  • Salt and freshly ground black pepper

Method
 

  1. 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.
  2. Finely slice the spring onions, chop the parsley and grate the cheese.
  3. Lightly whisk the eggs in a mixing bowl. Sift in the chickpea flour or pea protein and whisk until smooth and free of lumps.
  4. Fold in the asparagus, spring onions, parsley and grated cheese. Season with a little salt and freshly ground black pepper.
  5. Divide the mixture between four silicone muffin moulds or two deeper silicone baking cups.
  6. Divide the sardine fillets between the muffins, either breaking them into pieces or leaving them whole, depending on their size.
  7. Scatter a little extra grated cheese over the top.
  8. Air fry at 180°C for approx.15–20 minutes, or until the eggs are set and the tops are lightly golden.
  9. Alternatively, bake in a preheated oven at 180°C for about 25 minutes, until set and lightly golden.
  10. Leave to cool for a few minutes, then serve warm with a crisp green salad.