Of which 3.7 g sugars and 2.7 g saturated fat.
No-added-sugar version: 164 kcal and 2.6 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 (cottage cheese) · Protein (cottage cheese) · Complete protein (egg)
Allergens gluten (oats), egg, milk
Cottage cheese muffins
Simple muffins, no fruit, with cottage cheese alone giving them all their softness.
Ingredients
- 1 cup cottage cheese (200 g / 7 oz)
- ½ cup egg whites (120 g / 4 oz)
- 2 heaping tbsp low-fat Greek yogurt (70 g / 2½ oz)
- 60 g (2 oz) oat flour
- 50 g (1¾ oz) cookie or vanilla protein powder
- 20 g (¾ oz) dark chocolate chips — no added sugar: sugar-free dark chocolate chips
Method
- Preheat the oven to 180 °C (350 °F).
- In a bowl, mix the wet ingredients: cottage cheese, egg whites and yogurt.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Snacks & Sweets”. The English edition is coming soon.
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