Of which 5.7 g sugars and 2.9 g saturated fat.
No-added-sugar version: 238 kcal and 4.1 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 Vitamin A (carrot) · Complete protein (egg) · Choline (egg)
Allergens gluten (oats), egg, milk
Protein carrot muffins
Fluffy carrot muffins with optional chunks of dark chocolate.
Ingredients
- 2 small carrots (200 g / 7 oz)
- 3 eggs (150 g / 5½ oz)
- ½ cup cottage cheese (100 g / 3½ oz)
- ½ cup low-fat Greek yogurt (100 g / 3½ oz)
- 1 cup oat flour (125 g / 4½ oz)
- 100 g (3½ oz) protein powder (or oat flour + sugar to taste)
- cinnamon, to taste
- 25 g (1 oz) 85% dark chocolate — optional; no added sugar: sugar-free 85% dark chocolate
Method
- Preheat the oven to 180 °C (350 °F).
- Blend the carrots, eggs, cottage cheese and yogurt until you have a smooth cream.
The full method (7 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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