Savory Muffins That Keep You Full All Morning

Ingredients

• 1 pound Ground Chicken (Can substitute ground turkey, ground beef, or sausage (casing removed))
• 2 teaspoons Olive Oil (For sautéing meat and vegetables)
• 1 tablespoon Olive Oil (For wet batter)
• 3 cups Frozen Mixed Vegetables (Defrost before use; any variety you like)
• 1 teaspoon Onion Powder
• 1 teaspoon Garlic Powder
• 1 teaspoon Salt
• 0.5 teaspoon Black Pepper
• 0.25 teaspoon Red Pepper Flakes
• 1 teaspoon Fennel Seeds (ground) (Toast in olive oil before adding to meat)
• 4 large Eggs (Room temperature)
• 1 cup Cottage Cheese (2% lactose‑free) (Can blend for smoother texture)
• 0.25 cup Soy Milk (Any milk can be used)
• 1 tablespoon Maple Syrup (Adds a hint of sweetness)
• 2 teaspoons Baking Powder
• 1.5 cups Oat Flour (Can substitute whole‑wheat, all‑purpose, or gluten‑free flour blend)
• 0.5 cup Parmesan Cheese (Grated)
• 0.5 cup Cheddar Cheese (Shredded)

Instructions

1. Preheat Oven

   Set the oven to 400°F (200°C) and let it preheat while you prepare the batter.

   Time: PT5M

   Temperature: 400°F

2. Defrost Vegetables

   Place 3 cups of frozen mixed vegetables in a microwave‑safe bowl and defrost for 2‑3 minutes, or leave at room temperature until softened.

   Time: PT5M

3. Cook Ground Meat and Season

   Heat 2 teaspoons olive oil in the Dutch oven over medium heat. Add the ground chicken (or chosen meat) and sprinkle with onion powder, garlic powder, 0.5 tsp salt, black pepper, red pepper flakes, and toasted ground fennel seeds. Stir until the meat is just cooked through, about 5‑7 minutes.

   Time: PT7M

4. Add Vegetables to Meat

   Stir the defrosted vegetables into the cooked meat, coating them with the oil and spices. Warm for another 2‑3 minutes.

   Time: PT3M

5. Mix Wet Ingredients

   In the large mixing bowl, whisk together 4 large eggs, 1 cup cottage cheese, ¼ cup soy milk, 1 tbsp olive oil, and 1 tbsp maple syrup until smooth.

   Time: PT4M

6. Add Leavening

   Stir in 2 tsp baking powder and the remaining 0.5 tsp salt into the wet mixture.

   Time: PT1M

7. Incorporate Flour

   Add 1½ cups oat flour to the wet mixture and fold gently until just combined. Do not over‑mix.

   Time: PT2M

8. Fold in Meat‑Veg Mix and Cheese

   Fold the meat‑vegetable mixture into the batter, then add ½ cup grated Parmesan and ½ cup shredded Cheddar. Mix until just incorporated.

   Time: PT2M

9. Prepare Muffin Trays

   Grease two 12‑cavity muffin trays (or line with parchment) using a light coating of oil or non‑stick spray.

   Time: PT2M

10. Fill Muffin Cavities

    Spoon the batter into each cavity, filling to just below the top (about ¾ full) to allow room for rise.

    Time: PT2M

11. Bake Muffins

    Place the trays in the preheated oven and bake for 23‑27 minutes, until the tops are golden and a toothpick inserted comes out clean.

    Time: PT25M

    Temperature: 400°F

12. Cool and Store

    Allow muffins to cool in the tray for 5 minutes, then transfer to a cooling rack. Once completely cooled, store as directed.

    Time: PT5M

Nutrition Facts

Calories

235

Protein

15 g

Carbohydrates

12 g

Fat

10 g

Fiber

1.5 g