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Calories: 37019%

Fat: 12.5G18%

Saturates: 3.5G18%

Sugars: 7.1G8%

Salt: 0.8G13%

Protein: 18.2G36%

Carbs: 49.2G19%

Fibre: 6.5G-


  • olive oil

  • 600 g sweet potatoes or ½ a butternut squash

  • 4 spring onions

  • 1-2 fresh red chillies

  • 6 large free-range eggs

  • 3 tablespoons cottage cheese

  • 250 g wholemeal self-raising flour

  • 50 g Parmesan cheese

  • 1 tablespoon sunflower seeds

  • 1 tablespoon poppy seeds


  1. Preheat the oven to 180 °C/350 °F/gas 4. Line a 12-hole muffin tin with paper cases or 15 cm folded squares of greaseproof paper, then lightly wipe each one with oiled kitchen paper.

  2. Peel the sweet potatoes or squash and coarsely grate them into a large bowl. Trim the spring onions, then finely slice with the chilli and add to the bowl, reserving half the chilli to one side.

  3. Crack in the eggs, add the cottage cheese and flour, then finely grate in most of the Parmesan and season with sea salt and black pepper. Mix until nicely combined.

  4. Evenly divide the muffin mixture between the cases. Sprinkle over the sunflower and poppy seeds, then dot over the reserved slices of chilli.

  5. Use the remaining Parmesan to give a light dusting of cheese over each one, then bake at the bottom of the oven for 45 to 50 minutes (if using squash, it’ll be a bit quicker – check after 35 minutes), or until golden and set.

  6. These are amazing served warm 5 minutes after taking them out of the oven, and well kept in the fridge for a couple of days. Enjoy 2 muffins per portion.

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