Smoked Salmon, Oat & Dill Protein Muffin Cups
Gluten-free oat and almond protein muffin cups studded with smoked salmon, spinach & dill—high-protein, omega-3–rich brunch bites.
Best for High-protein brunch with omega-3s
These savory muffin cups turn eggs, oats and smoked salmon into an easy, portable spring brunch that's genuinely satisfying. Pulse the oats for structure, let the batter rest so the oats hydrate, then fold in spinach, scallions and plenty of flaked salmon for an omega‑3 boost. They bake up tender, slightly golden and hold together like a light, protein-packed quiche you can grab on the go.
Ingredients
- 120 g rolled oats , pulsed to a coarse flour in a food processor
- 50 g almond flour
- 8 g Baking powder , about 2 teaspoons
- 4 large eggs
- 150 g Greek yogurt , plain
- 30 ml olive oil , about 2 tablespoons
- 140 g smoked salmon , skinless, thinly sliced, torn into bite-size pieces
- 60 g baby spinach , coarsely chopped
- 3 scallions , thinly sliced (white + green parts)
- 10 g Fresh dill , finely chopped (about 2 tbsp)
- 15 g Ground flaxseed , adds omega-3 and binds moisture
- 1 g Lemon zest , from 1 small lemon
- 4 g fine sea salt , about 3/4 teaspoon, adjust to taste
- 1 g black pepper , about 1/2 teaspoon
- 20 g Pumpkin seeds , for sprinkling on top (optional – can be omitted)
Instructions
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1
Preheat the oven to 180°C. Grease a 6-cup muffin tin well or line with silicone liners and set aside.
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2
Pulse the rolled oats in a food processor until you have a coarse oat flour (some tiny bits are fine). In a large bowl whisk the oat flour, almond flour, baking powder, ground flaxseed, salt and black pepper until evenly combined.
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3
In a separate bowl whisk the eggs, Greek yogurt, olive oil and lemon zest until smooth. Stir the wet mixture into the dry ingredients until just combined; the batter will be thick.
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4
Fold in the chopped spinach, sliced scallions, chopped dill and flaked smoked salmon, leaving a few salmon pieces to tuck on top. Let the batter rest 8–10 minutes so the oat flour hydrates and firms up for better structure.
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5
Divide the batter evenly among the 6 muffin cups (about 125–140 g each). Smooth tops and sprinkle pumpkin seeds over each if using. Bake at 180°C for 20–22 minutes, until tops are lightly golden and a toothpick inserted near the center comes out mostly clean; internal temperature should reach about 71°C.
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6
Cool the muffin cups in the tin for 8–10 minutes, then transfer to a rack. Serve warm or at room temperature with lemon wedges and extra dill. Store cooled muffins in the fridge up to 3 days and reheat in a 160°C oven for 8–10 minutes.