Ingredients:
- 70 g spinach
- 100 g smoked cheese or any other dry cheese (optional)
- 125 g cottage cheese (low fat)
- 100 g salmon
- 167 g/ 1 cup oat flakes (oat flour)
- 2 eggs
- 1-2 garlic cloves
- baking powder
- salt, peppers
- 10 g oil (can be also optional if you add the smoked cheese)
- sesame seeds
- psyllium husk (optional for extra fiber)
10 min
- finely chop the spinach and cut the cheese and salmon into small cubes
- mix in a bowl all the ingredients: oat flakes, salmon, cheese, eggs, cottage cheese, oil, spinach and garlic
- add salt, pepper I like to add also some chili powder and mix again
- if necessary add a little water at the end)
- you can sprinkle sesame seeds on the top, pumpkin seeds, sun flower seeds or any other seeds that you like for design and taste
- put the dough in the muffin tins (I got 15 small muffins)
- bake for 30-35 min at 180-200 C
- once done take the muffins out and let sit for 30-60 min
9 servings / muffins
The salmon muffins are ideal snack or even meal replacement for work, school or just a healthy meal on the road.
Can serve them alone, with a salad or a cup of tea.
Total calories: 157 kcal/muffin (1418.4 kcal/total)
- Carb 11.11 g/muffin or 100 g/total
- Fat 6.97 g/ muffin or 62.8 g/total
- Protein 11.40 g/muffin or 102 g/total
- Fiber 2.05 g/muffin or 18.5 g/total
* the number of muffins can vary depending on your muffin shapes size, for an accurate calorie count divide the total kcal, and grams to the number of muffins)
* to reduce calories use low fat cottage cheese, reduce the amount of smoked cheese, and reduce the amount of oil
* for high protein can add also protein powder or hemp seeds
| Food item | Grams | Calories | Proteins | Fat | Carbs | Fiber | Approximations |
| Smoked salmon fillets | 100 | 187 | 21.3 | 10.5 | 0.9 | 0 | 100 g |
| Carrefour oatmeal Fin | 167 | 594.5 | 26.6 | 8.5 | 93.7 | 18.4 | |
| 3% Exquisite cottage cheese | 125 | 103.8 | 16.3 | 3.8 | 1.3 | 0 | 1 pc = 200 g |
| Smoked cheese | 100 | 283 | 25 | 19 | 1 | 0 | |
| Chicken egg | 100 | 155 | 13 | 11 | 1.1 | 0 | 1 pc = 55 g |
| Garlic | 6 | 8.9 | 0.4 | 0 | 2 | 0.1 | 1 clove = 3 g |
| Virgin coconut oil | 10 | 86.2 | 0 | 10 | 0 | 0 | |
| TOTAL | 623 | 1418.4 | 102.6 | 62.8 | 100 | 18.5 |
