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RECIPE

Chokka-Full Rainbow Muffins

Quick & EasyWeight LossFabulous Family Eats

  • Lcal
  • GF
  • NF
Quick & EasyWeight LossFabulous Family Eats

Chokka-Full Rainbow Muffins are the perfect alternative to a sandwich. Each colourful muffin is "Chokka-full" of protein and all the goodness of fresh vegetables and they're gluten-free.

SERVINGS  •  12
eggs, whole, fresh2
egg whites, liquid1 cup
zucchini, fresh, grated2
carrots, fresh, grated2
red capsicum, fresh, deseeded, diced1
beetroots, fresh, washed, peeled, grated2
corn kernels, fresh1 cob
broccoli florets, fresh, finely chopped1 cup
onion, red, fresh, chopped1
bacon rashers, short-cut, rindless, diced4
cheese, low-fat, grated75 g
italian mixed herbs, dried1 tsp
rock salt & cracked pepper to season

  1. Preheat oven to 190°C / 374°F. Whisk eggs and egg whites in a bowl. Alternatively, pulse blend using your blender. Set aside.

  2. In a separate mixing bowl, add zucchini, carrot, capsicum, beetroot, corn, broccoli, onion, cheese and bacon. Pour in eggs, add herbs, and season with salt & pepper. Stir well to combine.

  3. Line 2-3 x muffin tins with cupcake / muffin liners. Spoon mixture evenly into the liners. Bake for 25-30 minutes or until egg is cooked. To ensure muffins are thoroughly cooked, turn the oven off after 30 minutes and leave the muffins in the oven for a further 5 minutes, as the eggs retain heat and will continue to cook.

  4. Allow muffins to cool slightly before removing them from the tins. Enjoy Chokka-full muffins hot or cold, on their own or with a salad or vegetables. They’re great for the kids lunchboxes and make for a great meal choice with any of the liquid meals / protein shakes online.

  5. TCB Tips:

    - You can substitute bacon with 150g lean ham.


    - If there's excess liquid in the bowl after mixing all ingredients together, drain the bowl and add 1-2 level tbsp of corn flour. This will help absorb any moisture. This small amount of flour is negligible when portioned between 12+ muffins. Chokka-Full muffins can be consumed anytime.


    - I highly recommend a good spicy tomato or sweet chilli relish when serving these muffins.


    - Double up on the ingredients and make a few batches of these muffins. Place 1-2 muffins into a zip-lock bag and freeze. Muffins can be stored frozen for up to 2 months.



Calories (per serving) 77 (per muffin)
Protein 8.7g
Carbs 4.2g
Fat 2.8g

 

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