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  • Writer's pictureDiana Allen, MS, CNS

Spinach & Salmon Egg Muffins

Updated: Aug 8, 2018

Tasty, handheld savory muffins. SIBO-friendly, very low carb and easy to digest!

Here's a recipe for a tasty little, SIBO-friendly Egg Muffin that you can eat with your fingers. It's a fun way to combine protein and veggies: tasty, packable and portable. This recipe first appeared on my Sexy Sibo blog. Head over there for lots more.

These Egg Muffins contain about 9 grams of protein each, supplied by both smoked salmon and eggs. If you add the optional cheese, protein count is closer to 10 grams apiece. The first time I made these, I ate two muffins for my break fast meal (which I generally consume around noon) and felt super satisfied all the way until dinner. With NO BLOATING. :)

If you like this recipe, feel free to change up the add-ins (for instance, baby shrimp instead of salmon; grated zucchini in place of spinach) and make them your own!

Spinach & Salmon Egg Muffins

Makes 6 muffins | Serving Size: 1 or 2


6 large eggs (please choose organic, free-range or pastured!) 1 4-oz package smoked salmon, diced (or 1 cup crumbled leftover salmon) 1 cup chopped baby spinach 1 teaspoon dill weed* several grinds of black pepper

Optional: 2 oz of grated cheese (consider aged goat cheddar, feta or parmesan)


Preheat oven to 350º F. Grease 6 muffin tins with fat of choice. (I suggest butter, ghee or coconut oil.)

In a medium bowl, beat eggs together well. Add remaining ingredients and stir to combine. (Note: salt is omitted due to saltiness of smoked salmon and optional cheese.) Ladle egg mixture into greased muffin cups. Expect them to be about three-quarters full after all the batter is divided.

Bake for 15-20 minutes. The tops will puff up like little golden chef hats! Remove from oven and allow to cool slightly before removing Egg Muffins from tin.

*Change up the herbs for a different flavor. Instead of dill, you could use tarragon and thyme, for example. ♥︎

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