• 220g of cooked white quinoa
  • 100g low-fat deli ham
  • 1 whole egg
  • 100g cooked vegetables (I used broccoli, carrot, celery & leek)
  • 100g lactose-free grated cheese
  • 100g lactose free cream cheese
  • 1 teaspoon of vegetable stock
  • salt & pepper


  1. Preheat your oven to 180degrees celsius
  2. Combine all of the ingredients in a large bowl and mix together with an electric hand mixer
  3. Evenly divide the mixture into a pre-greased 12 hole muffin tin
  4. Place in the oven and cook for 16-20mins or until golden brown on top and firm to touch
  5. Allow to cool slightly in the pan before removing
  6. Enjoy!

Makes: 12
Calories per serve : 86
Macros per serve: 5C/4F/5P

If you need help with nutrition plans or advice about personalized diets, ab workouts, flexible dieting advice, visit the link https://ryanspiteri.com/meal-training-plans/  or email me at [email protected]