Of which 3.7 g sugars and 0.8 g saturated fat.
No-added-sugar version: 99 kcal and 1.5 g sugars per serving.
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 Calcium (yogurt) · Fiber (oats)
Allergens gluten (oats), egg, milk
Chocolate muffins with hidden vegetables
Carrot and zucchini hidden in a fluffy, protein-rich chocolate muffin.
Ingredients
- 120 g (4 oz) grated carrot
- 120 g (4 oz) grated zucchini
- 30 g (1 oz) baby spinach
- 150 g (5½ oz) 0% fat Greek yogurt
- 40 ml (2½ tbsp) maple syrup or honey — no added sugar: 80 ml sugar-free maple-flavored syrup (or another sweetener)
- 2 eggs (100 g / 3½ oz)
- 150 g (5½ oz) oat flour
- 40 g (1½ oz) reduced-fat cocoa powder
- 60 g (2 oz) chocolate protein powder — or 50 g oat flour
- 5 g baking powder
- 1 pinch salt (1 g)
- dark chocolate chips, to taste — optional; no added sugar: sugar-free dark chocolate chips
- 5 ml vanilla extract — optional
- olive oil, for greasing
This recipe uses only half the syrup (40 ml) because protein powder is usually sweetened. If yours is unsweetened — or if you swap the protein powder for oat flour (Variation 1) — use 80 ml.
Method
- Preheat the oven to 180 °C (350 °F) and grease a 12-cup muffin pan with olive oil (or use a silicone one).
- In a bowl, combine the oat flour, cocoa powder, protein powder, baking powder and salt. Set aside.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Desserts”. The English edition is coming soon.
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