Omelet Muffins!

April 24, 2008

Smoked Salmon + Parmesan Omelet Muffins


I was on my own for dinner tonight so I ask myself out of all the recipes in the world, what was I in the mood for? Eggs came to mind (I think I saw a pretty photo of a poached egg recently that triggered the craving). I thought about omelets, but I’m not that great at making them, so I then I decided something baked would be fun to try. In a muffin cup. I checked out a few recipes online and settled on this one from Kalyn’s Kitchen as inspiration: Cottage Cheese and Egg Breakfast Muffins. I liked that there was flour in them for a heartier texture and when she said it was like a cross between a biscuit and an omelet, I knew this was the one!

I also LOVE smoked salmon and dill in eggs, so that’s the direction I headed.

Here’s the kind of salmon I buy:


Here’s the recipe I came up with:

  • 3 oz fat-free cottage cheese (about 1/3 a cup)
  • 2 eggs, beat
  • 1/4 cup whole wheat pastry flour
  • 1.5 tbsp water
  • Lots of dried dill
  • 2.5-3 oz smoked salmon (about 1/3 cup chopped?)
  • 1 tbsp ground flax (Kalyn used almond meal so I thought maybe the flax would serve the same purpose. But I think it’s safe to call it “optional”)
  • 1 tbsp grated parmesan (also pretty much optional)

Preheat oven to 400*. Mix all ingredients together in a bowl. Pour batter into 5 muffin cups (any you like – aluminum, silicone or well-sprayed paper cups). Bake for 15-18 minutes, top with parmesan, bake for 5 minutes more. Makes 5 muffins, 88 kcal + 9 grams of protein each.



After (but before parmesan – I decided to add it a moment later)


On my plate :)


My problem was that I did not spray the paper cups well and the muffins totally stuck. I used paper because Kalyn said she microwaves here and obviously you can’t put aluminum in the microwave. I guess I need some silicone ones!

Here’s a photo of the inside consistency – it was PERFECT! Flavor like a biscuit, but still egg-like. And did I mention that I love smoked salmon!?


While the muffins were baking, I popped in some purple haze asparagus (just another variety!) and some cremini mushrooms to have on the side. Drizzled with a little EVOO and sprinkled with more Parmesan.


And I had a piece of cracked pepper bread with Smart Balance.


What a great dinner!! Totalled about 425 kcal, 9 grams fiber and 24 grams protein.


Super Healthy Kids

I bet kids would love these egg muffins as a snack or for breakfast.

I came across this site, Super Healthy Kids, about kids’ nutrition. Those of you who are moms will want to read all of her tips on getting veggies and whole grains into your kids and the cute divided plate that outlines portions with photos!

While I know with kids you just have to cross your fingers and hope for the best, I think one of the keys to raising a healthy eater is to be SUPER enthusiastic about eating veggies, whole grains, fruits etc. Think about the tone of how adults typically talk about vegetables and other nutritious foods:

“Nowwww Johnny, you need to eat those vegetables or you won’t get dessert!”

It’s like you have to ‘get through’ the veggies to get to the ‘real stuff’.

My goal with kids is to be very enthusiastic about eating, cooking and shopping for healthy foods with my kids – I don’t think that’ll be a challenge! And then I’ll sit back and cross my fingers it works. I’m sure I’ll have a house full of veggie-haters regardless! (Actually, I think there have been studies done on kids’ taste buds and veggies not getting along for many years).

And for the record, we’re not planning on kids for 3-4 years at least. I just was thinking about them today in class :)


I had a doctor’s appt. this afternoon and didn’t get home until around 5:30. I was pretty hungry but knew dinner was around the corner so I had some fresh strawberries and a few kashis + 2 flatbread triangles (the last!) for a tide-me-over until dinner while I chilled on the couch. Along with a tonic + lime 8)


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{ 57 comments… read them below or add one }

1 Becca April 24, 2008 at 7:52 pm

Wow, what an interesting idea. That is definitely something I would never come up with! Looks great!


2 Kelly T April 24, 2008 at 8:05 pm

Yeah, Ive heard about the kids just not liking vegetables thing too. I know my taste buds have changed because when I was little I hated steak, and now I like it. And on the flip side i used to LOVE cottage cheese and now Im not a big fan. I used to think i just couldnt find the same kind, but now Im convinced i just dont taste it the same.

Did you have all that stuff on hand? My problem with cooking a variety of meals is that I never have random ingredients on hand and dont want to make a trip to the store for one thing.


3 Janna April 24, 2008 at 8:07 pm

Wow, those muffins look so amazing!!!!!!


4 BethT April 24, 2008 at 8:07 pm

Yum! You know, you don’t have to resort to buying silicone pans (which I hear are not that great for muffins and cupcakes, anyway). You can simply spray the muffin tins themselves really well. No paper cup required and they never stick.


5 brit April 24, 2008 at 8:11 pm

wow, that was harsh. . .


6 caitlinbo (in FL) April 24, 2008 at 8:17 pm

wow. you’re a freaking bitch.

sorry i couldn’t help myself.


7 caitlinbo (in FL) April 24, 2008 at 8:19 pm

ANYWAYS… now that i got that OUT of my system…kath! wonderful meal idea! i think i may try that tomorrow night. :)

i’ve heard something about baking flax, that it ruins the protein chains in it and basically renders it pointless… is this true? because i think it adds a great nutty flavor to a lot of baked things!


8 Molly April 24, 2008 at 8:40 pm

While I think that being super enthusiastic about being healthy will be good, I think one has too be careful not to press the issue too much with children. You don’t want them to think they need to be perfect, or that is the most important thing in life, or that you are associating good/bad connotations with their behaviors if they want something that isnt ‘super healthy’ or a vegetable. Just an idea…

And I dont think kids would like smoked salmon muffins, but they do look good!


9 tara russ December 1, 2009 at 1:48 am

My kids eat a variety of foods, and think it is fun to try new things.


10 VeggieGirl April 24, 2008 at 8:43 pm

Ha! Portable Omelets! Cute :0D


11 Sidi April 24, 2008 at 8:46 pm

My kids are OK having eggs as eggs. But it’s a great idea for parents that cannot feed their kids eggs as eggs.


12 Katy April 24, 2008 at 8:48 pm

I love how when the page loaded I literally gasped :) Savory egg muffin things? YUM I am going to try these (or a variation of these, sorry but I really dislike smoked salmon despite loving salmon haha) for brekkie tomorrow. Thanks for the idea!


13 Steph April 24, 2008 at 8:59 pm

Random question for the readers….how much do you spend on groceries in an average week? For my husband and I, we average $100 a week, never less! I’m curious if this is the norm.


14 UnderstandBlogging April 24, 2008 at 9:01 pm

Those muffins definitely aren’t up my alley, but very creative anyway!

I think we all just have to remember what blogging is all about in this new techno-centered world. This is what a blog is….someone blogs about a subject matter – whether it’s about sports, fashion or FOOD! Then, people respond with comments…they don’t always have to be positive, but they should at least be constructive. It’s a way for people to communicate, and a way to build community. If you’re not into that, then I would recommend you go elsewhere with just a little click of your mouse. We’ll be happy to see the negative comments subside, and enjoy something that interests us. See ya.


15 Kelly T April 24, 2008 at 9:04 pm

I spend about $60 every two weeks, just for me. Im single so that helps and I make an effort to shop at discount stores, even though it means a few different trips to different stores. It is possible to eat healthy on a small budget.


16 Jessie April 24, 2008 at 9:07 pm

haha theres another “purple haze” plant variety that i do enjoy……:D



17 Jessie April 24, 2008 at 9:08 pm

oh and i try to stay under $40 per week just for me, but i live in NE so things are farely cheap here!


18 hk April 24, 2008 at 9:10 pm

wow, that’s impressive. I’m guilty of $60-$70 for just me. I’m lucky to be on an allowance, but I do need to work at this a bit. I’m really bad about going anywhere other than WF, but I am pretty good about watching what I spend on everything other than food…so my hope is that it’s balanced. I’m always on the lookout for tips for saving money, I could use some, I think :)

Mmmm, cute idea for dinner, glad you were able to think of something fun for just yourself!! have a nice night :)


19 Jessie April 24, 2008 at 9:12 pm

i do deprive myself of some things to keep my food budget, for example, for as much as i am dying to try hemp milk and fage yogurt, i know that 5 bucks for milk and 6 something for yogurt isn’t worth it at this point! Gotta make sacrifices sometimes 😀


20 chandra April 24, 2008 at 9:13 pm

Those egg-muffins sound odd.. but good! People always tell me I eat odd things. :-)

Is that the same flatbread from the “grilled flatbread” recipe under the husband’s section? It looks soooo flippin’ good and I want to make some!


21 Kristin Point April 24, 2008 at 9:14 pm

I spend about $60 a week on groceries just for me…it’s because I have a whole foods addiction:(


22 ashleyb April 24, 2008 at 9:16 pm

has anyone tried making black bean brownies??
and if so… are they good?


23 angelcubbie April 24, 2008 at 9:19 pm

I probably spend about 60-70 a week just for me, but I also pretty much never eat out so that covers every meal for all seven days


24 Betsy April 24, 2008 at 9:20 pm

I spend about $50/week. New York is NOT cheap. However, I never eat out so this is all my food for the week.


25 Elina April 24, 2008 at 9:22 pm

My fiance and I spend around $120/week but we shop mostly at Whole Foods. He also buys lunch at work sometimes and maybe once in a couple of weeks I get a quick take out dinner. We also go out to a “nicer” dinner once a week, but yeah, groceries are always at least $100 for the 2 of us, but probably a bit more.

Kath, I’m making these immediately. I have all the ingredients and this is the perfect way to use some of my salmon (my fiance declared he doesn’t like it, so I’m trying to be creative with it so I don’t get sick of it…). I usually make chicken corn muffins – they are super easy and are a great snack too!


26 Marnie April 24, 2008 at 9:22 pm

No, I’ve never had any type of feta, I always avoid buying it in case I don’t like it. I do hate ricotta though….but I thought you did too?


27 Ashley H April 24, 2008 at 9:23 pm

I was thinking bc I never have salmon in the house maybe I could sub in deli ham or turkey. Do you think that would work?


28 raybelle April 24, 2008 at 9:26 pm

my husband and i spend about $70/week including our eating out (which usually involves a BOGO coupon). our budget compels us to be creative.


29 Brittany April 24, 2008 at 9:34 pm

Yum. I really want to try the purple haze asparagus.. I have never seen that before.


30 Steph April 24, 2008 at 9:35 pm

OK I don’t feel so bad about spending $100 per week, especially since I’m in the San Francisco bay area, which is expensive!
And I think that spending a little extra money on healthy, quality food is worth it. If it means sacrificing on a few other things, then fine. What we put in our bodies is important! For example, whole wheat bread is always more than white, but I spend the extra money because I think it’s worth it.


31 Nick April 24, 2008 at 9:41 pm

Now that is an awesome recipe. I need to try these, they sound like such an awesome treat for the weekend…and super healthy to boot!

The Peanut Butter Boy


32 BethT April 24, 2008 at 9:49 pm

Hey Steph, I’m in SF as well and I too spend about $100 a week for husband and myself.


33 Steph April 24, 2008 at 10:01 pm

That’s good to know. I feel like it’s a lot, but this area can be pretty pricey in general. Especially since I work across the street from a Whole Foods….talk about tempting!


34 Katers April 24, 2008 at 10:02 pm

Hey Kath,

Funny you mention this today, I just read an article that said the key to getting kids to eat healthy is to treat all food neutrally. Like, don’t emphasize one food as better than the other (ice cream for a treat, or getting really excited about vegetables). The idea is to separate food and emotions – so that kids will view food as different type of fuel – not as good or bad either way. I think that’s what I’m gonna try to do – makes sense to me!


35 Romina April 24, 2008 at 10:03 pm

Those kids plates are so cute!


36 Ally April 24, 2008 at 10:16 pm

That’s a really interesting way to prepare eggs! I think I might make that dish for my mom since she’s not vegan. I’m trying to plan a little Mother’s Day Brunch for her!

I am crossing my fingers I have kids who like vegetables… at least I don’t have to worry about this for years!


37 bikergurl April 24, 2008 at 10:26 pm

Sound good… I’ll have to look past the seafood content and see that there are other options though 😆 Any suggestions?


38 brit April 24, 2008 at 10:26 pm

i spend about $60 a week for just myself, although my boyfriend ends up eating 2-3 dinners with me as well……then i make sure to eat our no more than once a week!


39 Kate April 24, 2008 at 10:53 pm

What a creative idea. I don’t know if I’ve ever thought to make savory muffins. I do love asparagus though–had some with my dinner tonight.

Kids are WAY down the road for me, but I like your thoughts about raising them to be enthusiastic about eating healthy. That’s how my mom brought up my brother and I, for which I’m very thankful!


40 chocolatecat April 24, 2008 at 11:13 pm

Wow, I must be doing something wrong. I spend $75-100 just for me. I do live in CA and I have soem expensive tastes- fage, fancy chocolate, mangoes…

Kath- thanks for this blog, it makes eating healthy so much more fun.


41 JulesNH April 25, 2008 at 12:50 am

I spend anywhere from 40 to 80 bucks a week for myself. Some weeks I buy items that are a bit expensive (olive oil, various nuts, frozen fruits…), and other weeks I just need to get a small cart full of things.


42 oatmeal April 25, 2008 at 4:20 am

Oh those are just such fun looking muffins! The orange and yellow look so spring-summery.

And as for your kids’ nutrition–I learned in class that if you want your kids to eat healthily, you should eat healthily during pregnancy as well! I thought that was really interesting 😀


43 Kath April 25, 2008 at 4:31 am

Now that the husband is working again, we are no longer on a “tight budget” – as subjective as that is anyways. Most of the time we are treated out to the restaurants but my generous mother in law who just moved here.

Kelly T,
I didn’t have them all on hand – I swung by the store for salmon and asparagus. Mushrooms were being cleaned out.

caitlinbo (in FL) ,
I have heard similar things about baking ANY oil – it increases oxidation, etc. But I’m not that worried about it in muffins, esp since I eat it raw most days.

Marnie ,
Haha – you’re right – I don’t like ricotta!! I actually don’t like feta that much, but this tomato-basil has such great flavor that I like it. I wouldn’t have bought it except it was on sample and I tried a piece and liked it. Maybe you could ask your cheese person for a sample of some too?

Ashley H,
YES!! These would work with ANY fillings you’d think for an omelet – mushrooms, veggies, deli meats, cheese, etc.

Katers ,
I think you’re right about separating emotions from food, but if we take it too far as “just fuel” then it looses the pleasure and cultural appreciation. Like most things in life, there’s probably a balance in between :)

Molly ,
Good point. I agree that you want to present food as food. I think my “enthusiam” referred more to cooking and preparing healthy foods rather than the nutrients inside of them (in the middle of In Defence of Food and Nutritionism :) ).



44 ser April 25, 2008 at 5:10 am

Those muffins look fantastic.

I use divided plates with my kids and, although they aren’t marked with what should go where, I find it forces me to present the kids with more variety. Especially when I use the plates with four or five sections! As far as “food attitude” with kids, I think I try to find a balance, like Kath said, between being neutral about food as fuel and enthusiastic about good food in general. And I think my kids are pretty decent eaters. They eat a lot of beans, fruits and veggies, but also LOVE melted cheese and sweet stuff (hey, so do I!)

The spending thread is interesting. We recently realized we need to stick to our budget more carefully, and, with careful planning, I can feed our family of four on $150 per week with some organics. But it is tough.


45 polly April 25, 2008 at 5:48 am

Hi Kath
Another fun recipe! I usually spend easily $200 a week for hubby, daughter, me. I know… whoah. Lots of fresh fruits and veggies everyday. I try for organic as much as possible and I live across the street from a nice grocery, so I pop in there about everyday!

p.s. Ignore the mean posters. You have a great blog and seem to be a peach of a girl.


46 dc_rd April 25, 2008 at 5:58 am

If you are interested in childhood feeding I highly recommend any of Ellyn Satter’s books. Child of Mine, Feeding the Picky Toddler, and there is also one for older kids/weight issues focusing on how to make eating healthy important, but not focusing on the fact they are overweight. All great books for both professionals or those that are interested in helping kids eat healthy!


47 Patrizzle April 25, 2008 at 6:54 am

OK, now I am craving smoked salmon!


48 Kalyn April 25, 2008 at 7:15 am

I think salmon sounds delicious in these muffins. Since I wrote that post I’ve discovered the individual silicone “cupcake cups” which I’ve decided are the perfect way to make these. The muffins pop right out, plus if you make them ahead like I do, you can keep them in the silicone cups and reheat them in the microwave. I bought a set of 12 and I might even buy another set since I make these for my parents all the time as well as for myself. I have the silicone muffin pans too, but the cups are my favorite!


49 Katie April 25, 2008 at 7:29 am

I love smoked salmon and I’ve NEVER thought of putting it in a muffin! What a great idea!

And btw -I’m postive and happy with my posts b/c I enjoy this blog. I love cooking and I love eating healthy myself (most of the stuff on my blog is for others) and I find Kath’s meal ideas very creative and inspires me for recipes of my own. Feel free to not visit any blog if you don’t like the content. :)


50 Kath April 25, 2008 at 7:31 am

Kalyn ,
Thanks for the recipe!! I will definitely be making these again. Loved the “biscuit meets omelet” description :)

You are an amazing cook – I am flattered :) I’d like to try one of your intricate cake recipes one day…but maybe I should just bake a sheet cake for starters!



51 Jennifer April 25, 2008 at 7:58 am

Polly – I am glad to see that I am not the only one spending about $200.00 a week on groceries for me, my husband, and daughter. Like you we buy tons of fruit and veggies and as much organic products as possible. And I like to have healthy snacks on hand for my 5 year old.


52 JENNA April 25, 2008 at 7:59 am

Thank you so much for the link for healthy kids! I have a 3yr old that wants jelly beans for breakfast, lunch and dinner and SNACK of course! :) I can’t complain too much she does love blueberries! Children are so fun.

We spend about 100$ a week for 3 of us!! Its so hard and planning it def. key!!

Also, sad you have to deal with angry people on your blog. Sad that they criticize people for commenting on here but yet they still take the time to comment on here with nothing positive to say. Anyway…thanks for being so positive and :) on here kath!!


53 Katers April 25, 2008 at 10:22 am

Kath – I definitely think you’re right about a middle ground – glad I don’t have to worry about that yet! I can barely keep my habits under control, let alone a child’s!


54 caitlinbo (in FL) April 28, 2008 at 6:59 am

i made this for dinner last night and it was great! thanks! my fiance said it was a wonderful change.


55 Meredi April 28, 2008 at 11:48 am

Kath, wanted to send another thank you — we tried these last night and they were delicious! Again, my guy liked them! That’s several hits in a row from you… butternut risotto, carrot cake oatmeal, and this.

I think the fact that there are three little ones instead of one big one makes me feel like I’m eating more, which is great. And there’s the bonus of having them cook faster as a result.

Thanks again :)


56 Kath April 28, 2008 at 12:23 pm

So glad you guys liked them!!



57 tara russ December 1, 2009 at 1:46 am

TO the person who wrote WHAT? dated april 24, 2008 at 8:10pm;

Not only do people who are jealous speak from their asses, but can’t allow someone in the spot light. Idiots are becoming an epidemic in this world.


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