Low Calorie Spicy Cajun Omelette Muffins

It’s Tuesday 1st July which means as promised, Charleh and I have another tasty recipe to share with you. It is said that Breakfast is the most important meal of the day and therefore, is important to get a good balance of protein and veggies in our system to keep us fuelled until lunchtime. So why not try our Spicy Cajun Omelette Muffins.

I’m the type of eater that LOVES variety, so need to be kept interested by getting creative by  rustling up new dishes to make otherwise I get extremely bored if I find myself eating the same dish day in day out! This may work for some, but not for me.

It’s amazing how, by simply changing the way in which we prepare a dish slightly, can ultimately keep things fresh and exciting (thank you for the omelette muffin idea Charleh).

It’s worth mentioning I have adapted the original recipe Charleh sent me to suit my own taste buds and preferences (my additions are marked with an * at the end of each ingredient) but such is the sheer versatility of this recipe you can make it without my additions or even add your own should you prefer.

Preparation time: Between 3- 5 minutes

Cooking time 18 – 20 mins


8 eggs free range eggs (I used large eggs)

60g Smoked Scottish Salmon roughly chopped into pieces*

8 cherry tomatoes washed and cut into halves

8 button mushroom washed and cut into halves

1 bell pepper washed, de-seeded and diced

Half red onion washed and roughly chopped*

1  Scallion (spring onion) washed and roughly chopped*

Pinch of ground black pepper

Pinch of Cajun seasoning*

Pinch of Italian herbs seasoning*

2 tablespoons milk of choice (my choice is either Lactose Free milk or  Plain Unsweetened almond milk)


Optional: Wash the vegetables in a bowel with tepid water and a drizzle of  vinegar (this gets rid of the dirt etc), drain and dry with kitchen towel.

Preheat oven to 180 degrees C

Line a muffin tin with 8 cupcake cases.

Beat eggs together in a large bowl.

Mix the smoked salmon, tomatoes, mushrooms, bell pepper, red onion, seasoning, black pepper and milk of choice into the beaten eggs.

Pour egg mixture evenly into prepared cupcakes cases.

Bake in the preheated oven for 18 to 20 minutes until muffins are set in the middle, allow to cool for 3 mins and you’re ready to tuck in!


Nutritional Breakdown (based on my adaptions)

Total Cals: 130

Protein: 10 g

Carbs: 1 g

Fat: 9 g

What I LOVE about this recipe is the prep time, or lack of shall I say 🙂

As it  takes no more than 5 mins prepare, I can pop these lil beauts in the oven and forget about them for at least 15 mins whilst getting ready for work (no time lost slaving over the stove etc) and should I find myself pushed for time to not eat within the comfort of my own home before setting out for the day, the muffin cases that the omelettes are baked in allows me to take a few on the go and eat them en route whilst leaving a few for the Mr when he wakes up.

As I mentioned at the very beginning of this article, this recipe is extremely versatile, allowing you to add or omit any of the ingredients mentioned within this article.

Should you choose to recreate these tasty Spicy Cajun Omelette Muffins, Charleh and I would LOVE to see your creations. Simply follow and tag us on Twitter Handles @Designed2Eat @ThisWomansWord , on Facebook Designed2Eat ThisWomansWord We  can also be found on Instagram by clicking Designed2Eat ThisWomansWord 

Happy Baking All 🙂