#CookingwithWOM: A protein-packed, pre-workout recipe to try before you hit the gym

While we can’t say we’re the biggest purveyor of healthy eating here at WOM, with our love of grilled cheese to instant ramen, we do know that balance is key to earning those moments of indulging yourself. In order to hit a good workout, we all know to always hydrate yourself and to not exercise on an empty stomach and if you really want to pack on the muscles, always have some sort of protein. High in protein and quick to make, this egg, spinach and salmon checks all the boxes for a perfect pre-workout snack or meal. 

Salmon, spinach and egg protein cup (for 4 servings)

For more: Check out everything exciting to eat and drink in Hong Kong. 


1 egg (per tin)

1/2 slice of salmon (shredded)

3 cups of spinach

1 tablespoon sesame oil 

1 tablespoon miso paste 

Nutritional info 

Serving size: 1 egg 

Calories: 70

Fat: 4.5g 

Carbohydrates: 1g 

Protein: 6g 

Serving size: 1 raw, Atlantic salmon 

Calories: 121

Fat: 5.4g 

Carbohydrates: 0 

Protein: 17g 

Serving size: 1 cup of spinach 

Calories: 7

Protein: 0.86g 

30 milligrams (mg) of calcium 

0.81 g of iron 

24 mg of magnesium 

167 mg of potassium

58 mg of folate 

  1. Preheat oven to 160 ℃

  2. In a skillet over medium, pan fry your salmon until golden brown. 

  3. Pour a tablespoon of oil each into 4 aluminium tins

  4. Shred half a slice of salmon and spinach into bite size pieces

  5. Crack 1 egg over each tin and add in spinach and salmon 

  6. Add miso paste to taste 

  7. Bake the tins for 15-20 minutes

  8. Serve while hot! 

And it’s that simple! Head on over to @womguide as #WOMTries this healthy, easy-to-make dish that’s packed with flavours and nutritious vitamins!

For a slightly more elaborate but still easy to whip up version, this creamy baked eggs and salmon recipe is perfect for breakfast. This recipe uses creme fraiche to add a bit of fullness to the dish. Still full of protein, you can easily go out for a run after indulging but we won’t tell if you decide to laze around in bed afterwards.