Smoked Salmon Egg Cups

You know those mornings when you just cannot be bothered to sort yourself some breakfast? No? Me neither. I’m one of those people who needs to eat before I leave the house, or I feel sick – it doesn’t matter what time it is. It doesn’t need to be a full-blown cooked breakfast, but I always need something in my stomach before I get going.

Well, recently, I’ve been trying to cut down on the number of simple carbohydrates that I eat per day. Even though my breakfast used to be 0% fat Greek yoghurt with homemade low-GI granola, it was still oat-based, and therefore a carbohydrate. 

Smoothies are a great breakfast, as long as you put in the right ingredients, however, on some mornings, getting out my blender from the cupboard to make the smoothie is just too much of a hassle. Remember, my kitchen is tiny – and so is my flat – and therefore food processors, blenders, coffee grinders, and the like are all hidden away in various cupboards that sometimes require the removal of two or three other appliances (this slow cooker and rice cooker) before accessing them. 

So, I decided to make egg cups. I’ve made them before, a long time ago, and they’re really great to have when you need something quick. You don’t even need to have them for breakfast. In fact, I’ve had a few on a bed of spinach for lunch a couple of times.

The great thing about egg cups is you can basically add anything you like to them. 

My one piece of advice – REALLY OIL YOUR MUFFIN PAN WELL. That, or use cupcake liners (silicone baking cups are great and reuseable). If you don’t, be prepared to spend a long time cleaning out the remnants of the eggs from the muffin pan.


50 grams smoked salmon
12 eggs, beaten
1 1/2 avocado, chopped
3 medium tomatoes, chopped

  1. Preheat the oven to 180C.
  2. Oil the muffin tins, or line with silicone baking cups.
  3. Place the avocado, tomato, and salmon in the muffin tray/baking cups.
  4. Add salt and pepper to the beaten eggs. Add additional season to the avocado and salmon should you so wish.
  5. Pour the egg mixture into each muffin mold. The mixture should fill each mold to just the brim.
  6. Place in the oven and bake for 20 – 30 minutes, or until the egg filling has set.
  7. Allow to cook before removing from the muffin tray, and storing in an air-tight container in the fridge for up to a week.
  8. Can be eaten hot or cold (just reheat in the microwave).

2 Comments Add yours

  1. Clive Saffery says:

    You’ve just made me hungry (again) x


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