Salmon and Veggie Muffins


Sunday morning is well and truly amongst us which means its time to get started on some prep cooking for the week. Being organised is the key to leading the healthy lifestyle that you want because when you already have food prepared or ingredients purchased its much much harder to ignore and reach for those junk food evils.


My instagram post last week of the salmon and veggie muffins for breakfast sparked a bit of interest so I thought it was the perfect time to post one of my most favourite go-to recipes (you’ll probably notice I refer to nearly everything as my favourite!)


What I absolutely love about these muffins is that they can be eaten for any meal of the day, because of the egg/salmon combo they work well as a quick brekkie on the go, they are also so great when chopped up and added to a salad for lunch, coupled with some steamed veggies for dinner or my favourite is just eaten on their own as a morning or afternoon tea snack. These muffins are also very macro-nutrient dense, full of good fats in the coconut milk, a great source of protein with the salmon and eggs and also help get your intake of vegetables up without having to chow down on a bowl of steamed broccoli (but of course you still can if you want to!).


They freeze so well which means you can make up a batch and enjoy all week or even have them on standby as an occasional go-to snack for when you have run out of food in the fridge (usually happens to me around Saturday afternoon!). Just wrap them up individually and pop in the freezer, they will defrost on the bench in less than half an hour or pop them in the microwave at a low defrost heat for 2 mins. I love these warm so once defrosted I usually pop in the microwave for 30 seconds before eating.


Also, one thing I must mention is that you can definitely substitute ingredients to your own tastes! If you don’t like salmon then replace with diced bacon or if zucchini isn’t your preference (although you hardly notice it’s in there once cooked) you can replace with diced capsicum and you will still get the good protein/fat/nutrient balance that these muffins offer!




  • Half Carrot, grated
  • Half Zucchini, grated
  • 3 shallots, chopped
  • Tbsp parsley, finely chopped


  • 1/2 cup almond meal
  • 1/2 tsp gluten free baking powder
  • 1/4 tsp salt
  • sprinkle of pepper
  • 7 eggs
  • 1 cup full fat premium coconut milk
  • 1 tin salmon in springwater


  • Preheat oven to 180c FF
  • Prep 12 hole muffin pan with coconut oil/coconut flour to ensure pies don’t stick to tin
  • Whisk all of the batter ingredients together
  • Place equal parts of carrot/zucchini/shallots in the bottom of muffin tins trying to keep away from edges
  • Pour equal amounts of batter into muffin holes ensuring there is half a cm of space at top (or they will overflow before being cooked)
  • Sprinkle with parlsey
  • Bake in oven for 25-30 mins until brown on top and cooked through

Serves 12

1 Comment

  1. Pingback: Suzie’s Top Tips for having enough time to eat right and move more! | goodfoodwholelife

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