Post by @laurakersev

chicken sausage & spring onion egg muffins I can’t believe how good these turned out, especially after I reheated them the next day. So so juicy, oozy from the cheese & packed with flavour - does NOT taste like a meal prepped breakfast | 410 calories 42g protein 36g carbs 10g fat chicken & courgette sausage patties (makes 4 thick ones) *if you want them thinner, halve the recipe but protein count will obvs change 400g chicken mince 220g courgette (1 medium courgette) 100g low fat cottage cheese 1 tsp smoked paprika 1 tsp chilli flakes/powder (use less if sensitive to chilli) salt & pepper to taste (I used about 1/2 tsp of each) 1. Mix all ingredients in a bowl until well combined 2. Form into evenly sized patties, use a cookie cutter to help with this 3. Air fry on 180c for 16-17 minutes or until juices run clear and the middle of the patty is firm spring onion eggs: 250g egg whites 2 medium eggs 3 spring onions, finely sliced salt & pepper to taste 1. In a bowl, whisk together the ingredients until the eggs are well combined 2. Line a small, deep baking tray with baking parchment or spray with cooking oil and pour the egg mixture into the tray 3. Bake on 180c for 12 minutes or until the egg has completely set with a slight jiggle in the centre (do not over bake as it will set as it cools) to assemble: 1. Slice each muffin in half and toast each half of the muffin (cut side up), I done this under the grill 2. Cut circles out of the egg tray bake 3. Place one tsp of spicy ketchup on the bottom muffin halves, followed by the spring onion egg, sausage patty & then cheese. Place the remaining muffin halves on top and wrap each one in parchment paper for storage notes: - will last for 4 days but make sure they go into the fridge as soon as possible - to reheat: unwrap the muffins and open each muffin in half so sausage is on one side and egg on the other. Place into the microwave for 45 seconds (or until middle is warm to the touch) and then close the muffin back together. Place whole muffin into the air fryer on 170c for 5 minutes, slightly unwrapped until the top is crispy and cheese is gooey #highproteinbreakfast #highproteinmeals #breakfastmealprep #breakfastideas #breakfastsandwich