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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.
Print Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 4 hours
Servings: 1 people
Cuisine: Italian
Calories: 1234
Ingredients Method

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

Method
 

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