Of which 4 g sugars and 5.6 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 Calcium (cottage cheese) · Protein (cottage cheese) · Complete protein (egg)
Allergens egg, milk
Savory chicken muffins
Egg and cottage cheese muffins filled with shredded chicken, ready for the week.
Ingredients
- 3 eggs (150 g / 5½ oz) — base
- 1 cup cottage cheese (200 g / 7 oz) — base
- salt, pepper, paprika and garlic powder, to taste
- 150 g (5½ oz) shredded chicken — filling
- 50 g (1¾ oz) shredded reduced-fat cheese — filling
- 1 chopped tomato (120 g / 4 oz) — filling
- chopped parsley, to taste
Method
- Preheat the oven to 180 °C (350 °F).
- In a bowl, beat the eggs with the cottage cheese and season with salt, pepper, paprika and garlic powder until smooth.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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