Of which 1.2 g sugars and 2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Lean protein (poultry)
Allergens gluten (oats), egg, milk, tree nuts
Chicken and oat rolls
Savory little rolls baked in a muffin pan, with no wheat flour.
Ingredients
- 6 eggs (300 g / 10½ oz)
- ½ cup cottage cheese (100 g / 3½ oz)
- ¾ cup oat flour (95 g / 3¼ oz)
- ¼ cup almond flour (40 g / 1½ oz) — or more oat flour
- salt, pepper and garlic powder, to taste
- ½ cup shredded reduced-fat cheese (50 g / 1¾ oz)
- 300 g (10½ oz) cooked and shredded chicken
- cherry tomatoes (or other vegetables), to taste — optional
Method
- In a large bowl, combine all the ingredients except the shredded cheese, season well and mix everything together.
- Divide the mixture among round molds on a baking sheet lined with parchment paper and sprinkle each one with the shredded cheese.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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