Of which 0.5 g sugars and 1.1 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 egg, milk
Chicken pie muffins
Protein in snack form, ready in under 40 minutes.
Ingredients
- 4 eggs (200 g / 7 oz)
- 60 g (2 oz) hydrated tapioca flour (or oat flour)
- 140 g (5 oz) cooked shredded chicken (or tuna)
- salt, pepper, garlic powder and oregano, to taste
- 80 g (2¾ oz) cooked corn
- reduced-fat requeijão (or reduced-fat ricotta), to taste — optional, for extra creaminess
Method
- Whisk the eggs with the hydrated tapioca flour until smooth.
- Add the seasoned shredded chicken, the corn and the rest of the seasonings. Mix everything well — for extra creaminess, add a little reduced-fat requeijão.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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