Easy Chicken Muffins

• Almost 20 grams of protein per muffin! Great way to reach your daily values of protein.
• Perfect for dinner or have one for breakfast, lunch, crumbled on your salad, or individually wrapped for an on-the-go snack. It's a great alternative to leftover chicken breast or chicken thighs your whole family will enjoy.
• Meatloaf muffins are easy, compact and versatile for quick and healthy meal prep and portion control or a high protein snack.
• These ground chicken muffins are soft, moist, savory, flavorful, lean, gluten-free, dairy-free. Best of all these savoury muffins won't give you the meat-sweats!

For more easy meal ideas try my Balsamic Baked Stuffed Portobello Mushrooms (vegan), Simple Teriyaki Chicken (easy 20 minute recipe), Creamy White Bean Chicken Chili with Cauliflower, Vegan Chickpea Veggie Burgers or my White Fish Tacos with Mango Mint Salsa.

• Eggs - help to bind the ingredients in the meat mixture.
• Tomato paste - is also used as a binder and adds some richness of flavor to these savory muffins.
• Hot sauce - gives the meatloaf muffins a boost. You can also substitute 2 tablespoons of buffalo sauce to make buffalo chicken muffins.
• Italian seasoning - makes these savory chicken muffins outstanding. You can use a blend of other dried spices like sage, oregano, thyme or rosemary. Make sure to use the full 2 tablespoons since it really enhances the flavor of the ground chicken or ground turkey. You can also add a few grinds of black pepper or red pepper flakes after placing the meat mixture in the muffin cup.
• Lean ground chicken - has tons of protein and makes the perfect base for this muffin pan chicken. Substitute ground turkey or ground beef in this easy recipe.
• Rolled oats - give the muffins texture and fiber. No need for all purpose flour.
• Sweet onion - add savory flavor. Swap with regular onion or shallots.
• Carrots - add texture and a heaping of vegetables. Swap or include other fresh veggies like chopped green beans, green onions or bell peppers to your own tastes in this versatile chicken muffin recipe.

See recipe card below for all ingredients and quantities.

Expert tips and variations

• Use a silicone muffin tin or silicone molds to prevent sticking since these lean chicken meatloaf muffins are low in fat. Or, grease your muffin tin well with coconut oil or olive oil before adding the chicken mixture.
• Try not to over mix and compact the ingredients once the ground chicken is added. This will make the muffins dense rather than full and juicer. No need for a food processor, just a large mixing bowl and a large spoon or your hands.
• Make a large batch or double batch and freeze individually wrapped portions. Thaw and heat leftover chicken muffins for a quick snack or add to a full meal with a green salad. I prefer to eat them warm and not at room temperature.
• Skip the muffin topping and add marinara sauce instead.

How to make high-protein healthy chicken muffins

1. Prepare pan: Use a 12-cup silicone muffin pan, or line muffin tin with 12 silicone muffin molds, or lightly oil muffin cups.
2. Preheat: Preheat oven to 350°F.
3. Muffin mixture: In a large bowl, lightly whisk eggs. Whisk in tomato paste, hot sauce, Italian seasoning and teaspoon salt. Add ground chicken, rolled oats, onions and carrots. Use your hands or a large spoon and gently blend the mixture together, careful not to over mix. You want everything evenly mixed without packing too firmly.

4. Muffins: Divide mixture evenly among 12 muffin cups, forming mounds like a muffin shape.
5. Topping: In a small bowl or medium bowl whisk together tomato paste, apple cider vinegar, dijon mustard, honey and sea salt. Brush over top of meat muffin mounds.

6. Bake: Bake for 25-30 minutes or until internal temperature reaches 165°F and the tops turn golden brown. 

Equipment

• 12 cup muffin tin, or silicone muffin pan
• 12 silicone molds or greased muffin tin with coconut oil, olive oil or cooking spray
• Large bowl and small bowl

Storage

• Store: Store the chicken muffins in an airtight container in the fridge for up to 5 days. Wrap individually for a quick on-the-go snack.
• Freeze: These muffins freeze well for up to 3 months. Wrap individually then place in an airtight container to maintain freshness.