Egg Muffins 

Today I whipped up a mixed batch of Egg Muffins. They are super easy and delicious. You can pretty much add whatever you like to these and they are high protein and low in carb. 

I made three different types: 

  1. Salmon wrapped eggs with asparagus and mushroom 
  2. Scrambled eggs with asparagus & mushroom
  3. Egg and tomato 

Here’s a few more ideas of things you could put in your Muffins, pretty much any combination you like will work: 

  • Spinach and cheese 
  • Ham, egg and cheese 
  • Mushroom and tomato 
  • Bacon and onion 
  • Shallots and cheese 
  • Smoked Salmon and capers 

To make the ones I did today you will need: 

  • 6 eggs 
  • 1 tomato 
  • 4 slices of smoked salmon 
  • 1 asparagus 
  • 1 mushroom 
  • Salt and pepper 
  • Spray oil 
  • Muffin tin 


Preheat oven to 170 degrees. Spray the muffin tin. Chop up your vegetables into small pieces. 

Line two of the muffin circles with smoked salmon, add the mushroom and asparagus then crack an egg on top. 

For the next two you can crack two eggs into a bowl, add salt and pepper and asparagus and mushroom then stir. Then pour this mix into two of the circles of the muffin tin.  

For the last two simply crack one egg into the last circles in the muffin tin and top with tomato. 

Next you can pop the muffin tin in the oven. 

These take about 15-20 minutes, please be aware that the scrambled ones will cook quicker at about 15 minutes but the others may need a little longer. 

These are super easy to make and are great for breakfast or an easy portable healthy snack. 

Chocci Protein balls 

These are so easy to make and you can store them in the freezer for about a month.
You will need:

First in a food processor, ground the raw almonds . Then simply add all other ingredients and process until reasonably smooth. If your mix doesn’t appear moist enough simply add more water as required.

Then roll the mix into balls and store them in the fridge to set.

The balls can be stored in the freezer and taken out as you need them. These have about 10 grams of protein per serve (2 balls) and you’ll make about 16-20 balls from this recipe.

Snacks for all your needs

I was recently advised that my advice on keeping your healthy snacks handy was a useful tip for a friend so I thought I would go into how I snack throughout the day and some suggestions for healthy snack options.

Snacking throughout the day is a given for most of us, it ties us over until our next main meal and allows us to refuel and stay focused during the day. What you reach for as a snack can have huge affects on your health, body and mind. Obviously reaching for a Mars bar is not the right choice to stabilize your energy or if you are trying to lose weight.

Ideally I try to balance my snacks around what I had eaten the meal before; for example if I have Oats for breakfast I will aim to have a protein filled snack for morning tea to ensure I am balancing out my intake. Oats are lacking in Protein but are a good carbohydrate. If you can try to have this approach to your snacks it should help ensure you are fueling your body to the best of your ability.

My go to snacks for protein

  • Boiled eggs – huge winner with salt and pepper to taste
  • Cheese slices or sticks
  • Smoked Salmon
  • Yogurt – be careful here as yogurt is also high in carbs and can be very high in sugar
  • Tin Tuna or Salmon in springwater
  •  Protein Shake – ensure again it’s low carb and low sugar
  • Protein bar or balls – just make sure they are low carb
  • Cottage cheese with veggie sticks


My go to snacks for carbohydrates 

  • Dried Apricots
  • Pears, oranges or bananas
  • Blueberries
  • Yogurt
  • Rice crackers with cottage cheese or avocado


My go to snacks for good fats 

  • Raw Almonds
  • Avocado
  • Cheese slices or sticks
  • Eggs
  • Dark chocolate
  • Smoked Salmon


My go to snacks for hydration

  • Celery (I add peanut butter for good fats and because it makes me happy)
  • Cucumber sticks
  • Watermelon
  • Cherry tomatoes
  • Capsicum sticks
  • Strawberries


It is really easy to get sick of snacks, so I suggest mixing it up as much as you can. Don’t eat the same snacks all week you’ll go mad. Making protein balls and freezing them in groups of two is a great way to mix up your snacks, when you feel like them for a change just pull a bag out of the freezer.

I hope this post gives you some ideas for your snacks and as I find new things that I love I will be sure to share them with you.

Happy Eating!