• Jacinta King

Savoury Egg Muffins

Updated: Aug 31, 2020

This is a great recipe which can be interchanged with vegetables of your preference. These mini egg muffins are freezer friendly and great for snacks/meals for the whole family including the kids lunch boxes. This is a great way to get a good combination of protein and veggies together, appropriate for 6 weeks and beyond post weight loss surgery. You can always add flavourless protein powder to this recipe to help further boost up the protein.


  • 6 eggs

  • 1 cup of reduced fat milk

  • ½ cup self-raising flour

  • ½ cup shredded reduced fat tasty cheese

  • 2 stalks spring onion, finely chopped

  • 1x 300g tin corn kernels, drained and rinsed

  • 100g ham, finely chopped

  • 1 zucchini, grated

  • Cracked pepper to taste

  • Optional: 6x cherry tomatoes, halved (for topping)


  1. Pre-heat oven to 180 degree Celsius.

  2. Whisk the eggs and milk together in a large bowl.

  3. Add the flour, cheese, spring onion, corn, ham and zucchini and combine. Season with cracked pepper.

  4. Line a 12-cup muffin tray with patty pans.

  5. Divide the mixture evenly into the 12 patty pans. Top each with ½ of a cherry tomato (optional).

  6. Bake in the oven for 45 minutes or until cooked through.


Makes 12 muffins

1 muffin - 117 calories, 9g protein, 4g fat, 10g carbohydrate

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