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Chokka-Full Rainbow Muffins
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.
| eggs, whole, fresh | 2 |
| egg whites, liquid | 1 cup |
| zucchini, fresh, grated | 2 |
| carrots, fresh, grated | 2 |
| red capsicum, fresh, deseeded, diced | 1 |
| beetroots, fresh, washed, peeled, grated | 2 |
| corn kernels, fresh | 1 cob |
| broccoli florets, fresh, finely chopped | 1 cup |
| onion, red, fresh, chopped | 1 |
| bacon rashers, short-cut, rindless, diced | 4 |
| cheese, low-fat, grated | 75 g |
| italian mixed herbs, dried | 1 tsp |
| rock salt & cracked pepper | to season |
Preheat oven to 190°C / 374°F. Whisk eggs and egg whites in a bowl. Alternatively, pulse blend using your blender. Set aside.
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.
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.
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.
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.
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| Calories (per serving) | 77 (per muffin) |
| Protein | 8.7g |
| Carbs | 4.2g |
| Fat | 2.8g |
The nutritional information for all our recipes are based on the ingredients used and for information purposes only. Although we attempt to provide accurate nutritional information, these figures are only estimates. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
