If you’re looking for a breakfast or snack option that’s both nutritious and satisfying, these Savory High-Protein Muffins with Vegetables and Cheese are the perfect solution. Packed with lean protein, wholesome vegetables, and a blend of cheeses, these muffins offer a balanced meal in every bite. Whether you’re meal-prepping for the week or need an on-the-go snack, these muffins are versatile, delicious, and easy to make.
The first time I made these muffins, I was amazed by how well they balanced nutrition and flavor. The combination of ground chicken, tender vegetables, and savory cheeses baked into a fluffy oat flour batter was a hit with everyone in my family. They’re a go-to recipe for busy mornings, post-workout snacks, or even a light lunch. The best part? They’re incredibly customizable to suit your preferences.
Why You’ll Love This Savory High-Protein Muffins
- High in Protein: Each muffin packs about 16g of protein, making it an excellent choice for a post-workout snack or protein-rich breakfast.
- Packed with Veggies: A great way to sneak in 3 cups of vegetables without compromising on taste.
- Meal-Prep Friendly: These muffins are perfect for batch cooking and can be refrigerated or frozen for future meals.
- Customizable: Swap out vegetables, cheeses, or even the protein to suit your dietary preferences.
- Easy to Make: With minimal prep and a straightforward process, these muffins come together quickly.
Let’s dive into the ingredients and step-by-step process to make these nutritious muffins.
Ingredients
Here’s a breakdown of what you’ll need to make these high-protein muffins:
- Ground Chicken or Turkey: 1 pound – A lean protein base that’s versatile and flavorful.
- Garlic Powder: 2 teaspoons – Adds depth and aroma to the dish.
- Onion Powder: 1 teaspoon – Complements the garlic with a subtle sweetness.
- Ground Fennel Seeds: 1 teaspoon, toasted – Elevates the flavor with a slightly sweet and licorice-like note.
- Salt: 1½ teaspoons (divided) – Enhances the overall flavor of the muffins.
- Black Pepper: ½ teaspoon – For a hint of spice.
- Crushed Red Pepper Flakes: ¼ teaspoon – Adds a subtle kick without overwhelming the palate.
- Eggs: 4 – Helps bind the batter and provides additional protein.
- Milk: ¼ cup (soy or dairy) – Adds moisture to the batter.
- Cottage Cheese: 1 cup – Creates a creamy, protein-rich base.
- Olive Oil: 1 tablespoon – Adds richness and moisture to the muffins.
- Maple Syrup: 1 tablespoon – Balances the savory flavors with a hint of sweetness.
- Oat Flour: 1½ cups (or almond flour; for all-purpose or whole wheat flour, use 1¼ cups) – A wholesome, gluten-free alternative that adds a slightly nutty flavor.
- Baking Powder: 2 teaspoons – Helps the muffins rise and stay fluffy.
- Chopped Vegetables: 3 cups (e.g., broccoli, spinach, cauliflower, carrots, green beans) – Adds color, texture, and nutrients.
- Grated Parmesan Cheese: ½ cup – Contributes a salty, nutty flavor.
- Shredded Cheddar Cheese: ½ cup – Adds a melty, cheesy element.
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Prepare a 12-cavity muffin tray by lining it with silicone liners or greasing it well with non-stick spray or oil to prevent sticking.
Step 2: Cook the Meat and Vegetables
Heat a medium skillet over medium heat and add the ground chicken or turkey. Sprinkle in the garlic powder, onion powder, toasted fennel seeds, 1 teaspoon of salt, black pepper, and crushed red pepper flakes. Cook for about 5–7 minutes, breaking up the meat as it cooks, until it’s fully browned.
During the last minute of cooking, add the chopped vegetables to the skillet. Stir to warm them through and coat them in the seasonings. Remove from heat and set aside to cool slightly.
Step 3: Prepare the Batter
In a large mixing bowl, whisk together the eggs, milk, cottage cheese, olive oil, and maple syrup until the mixture is smooth and well-combined. Add the baking powder and the remaining ½ teaspoon of salt, mixing well to incorporate.
Gradually stir in the oat flour, ensuring there are no lumps. The batter should be thick but pourable.
Step 4: Combine All Ingredients
Fold the cooked meat and vegetable mixture into the batter, stirring gently until just combined. Add the grated Parmesan cheese and shredded cheddar cheese, mixing lightly to distribute them evenly throughout the batter.
Step 5: Fill the Muffin Tray
Divide the batter evenly among the 12 muffin cavities, filling each about three-quarters full. This ensures the muffins have room to rise without overflowing.
Step 6: Bake
Place the muffin tray in the preheated oven and bake for 23–30 minutes. The muffins are done when the tops are golden brown, and a toothpick inserted into the center comes out clean.
Step 7: Cool and Serve
Remove the muffins from the oven and let them cool in the pan for a few minutes. Transfer them to a wire rack to cool completely before serving. Enjoy them warm or at room temperature for a convenient, protein-packed meal.
Serving Suggestions
These savory muffins are incredibly versatile and can be enjoyed in many ways:
- Breakfast on the Go: Pair with fresh fruit or a smoothie for a quick and nutritious breakfast.
- Post-Workout Snack: The high protein content makes these muffins perfect for refueling after exercise.
- Light Lunch: Serve alongside a crisp salad or bowl of soup for a balanced midday meal.
- Party Appetizers: Present them as bite-sized snacks at gatherings.
Tips for Success
- Chop Vegetables Finely: Smaller pieces ensure even distribution and help the muffins hold together.
- Avoid Overmixing: Stir the batter just until combined to keep the muffins light and fluffy.
- Cool Completely: Allow the muffins to cool fully before storing to prevent them from becoming soggy.
- Customize the Flavors: Experiment with different vegetables, cheeses, or spices to suit your preferences.
Savory High-Protein Muffins Recipe Variations
This recipe is incredibly adaptable. Here are a few ideas:
- Vegetarian Option: Replace the ground chicken or turkey with crumbled tofu or a plant-based meat substitute.
- Cheese Swaps: Try feta, Gruyère, or pepper jack for a unique twist.
- Gluten-Free Flour: Use almond or coconut flour for a gluten-free version, adjusting quantities as needed.
- Herb Boost: Add fresh herbs like parsley, thyme, or dill for an aromatic flavor.
Nutritional Information (Per Muffin)
- Calories: ~200
- Protein: ~16g
- Fat: ~10g
- Carbohydrates: ~10g
- Fiber: ~2g
- Sodium: ~450mg
Storage and Reheating
- Storage: Store the muffins in an airtight container in the refrigerator for up to 5 days.
- Freezing: Wrap muffins individually in plastic wrap and place them in a freezer-safe bag. Freeze for up to 3 months.
- Reheating: Warm in the microwave for 30–40 seconds or in a 350°F (175°C) oven for 5–7 minutes.
Conclusion
These Savory High-Protein Muffins with Vegetables and Cheese are the ultimate combination of convenience, nutrition, and flavor. Perfect for busy mornings, post-workout snacks, or a quick, wholesome meal, these muffins deliver everything you need in a single bite. With their tender texture, cheesy goodness, and vibrant veggies, they’re a satisfying way to stay on track with your health goals without compromising on taste.
What’s even better is how versatile they are—you can mix and match ingredients to keep things fresh and exciting every time you make them. Whether you’re meal-prepping for the week or looking for a crowd-pleasing party snack, these muffins are sure to impress.
Give this recipe a try, and let me know how it turns out! Share your photos and creative twists in the comments below, and don’t forget to tag me on social media. Let’s make healthy eating both easy and delicious, one muffin at a time. 🧁🥦🧀
Print
Savory High-Protein Muffins with Vegetables and Cheese
- Total Time: 38–45 minutes
- Yield: 12 muffins
- Diet: Vegetarian
Description
These savory muffins are a nutritious and protein-packed option for breakfast, snacks, or meal prep. Made with chicken, vegetables, and two kinds of cheese, they’re easy to make and full of flavor.
Ingredients
- Ground Chicken or Turkey: 1 pound
- Garlic Powder: 2 teaspoons
- Onion Powder: 1 teaspoon
- Ground Fennel Seeds: 1 teaspoon, toasted
- Salt: 1½ teaspoons (divided)
- Black Pepper: ½ teaspoon
- Crushed Red Pepper Flakes: ¼ teaspoon
- Eggs: 4
- Milk: ¼ cup (soy or dairy)
- Cottage Cheese: 1 cup
- Olive Oil: 1 tablespoon
- Maple Syrup: 1 tablespoon
- Oat Flour: 1½ cups
- Baking Powder: 2 teaspoons
- Chopped Vegetables: 3 cups (broccoli, spinach, etc.)
- Grated Parmesan Cheese: ½ cup
- Shredded Cheddar Cheese: ½ cup
Instructions
- Preheat oven to 400°F and prepare a muffin tray.
- Cook ground chicken with seasonings; add vegetables and set aside.
- Mix eggs, milk, cottage cheese, olive oil, and maple syrup. Add oat flour and baking powder.
- Fold in the meat, vegetables, Parmesan, and cheddar cheese.
- Divide batter into muffin tray and bake for 23–30 minutes.
- Cool before serving.
Notes
- Use fresh or frozen veggies, finely chopped.
- Substitute oat flour with almond, all-purpose, or whole wheat flour as needed.
- Store in the fridge for up to 5 days or freeze for longer storage.
- Prep Time: 15 minutes
- Cook Time: 23–30 minutes
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: American