Using Muffin Pans to Keep Muffin-Tops Away

Posted On Feb 12, 2014 By Erin Kuh, MBA, RD

Blueberry Muffins

If your muffin pans are collecting dust or only being used to make fluffy pastries and cupcakes, it’s time to explore new options for perfect portions of healthy meals.  The muffin pan is a convenient way to control portions, from egg muffins to meat loaf, the recipes below are packed with hunger-fighting protein in the perfect size to keep your taste buds and your waistline happy.

Mini Meat Loaves

Makes 12 muffins; 1 serving = 2 muffins

  • 1 ½ cups button mushrooms, finely chopped
  • 1 medium onion, chopped
  • 1 stalk celery, finely chopped
  • ½ cup fat-free or unsweetened almond milk
  • 2 egg whites or 1/3 cup 100% egg whites
  • ¾ cup quick cooking rolled oats
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 teaspoon steak seasoning
  • 1 ½ lbs 93% lean ground beef or wild game
  • 1/3 cup ketchup
  • 2 tablespoon Worcestershire sauce

Directions

  • Preheat oven to 350 degrees.  Coat a large nonstick pan with cooking spray and heat over medium heat.
  • Saute mushrooms, onion, and celery, until softened, about 5 minutes.  Remove from heat.
  • In a bowl, combine milk and egg. Stir in cooked veggies, oats, salt, pepper and steak seasoning.
  • Add meat and gently mix until well-combined.  Mix in ketchup and Worcestershire sauce.
  • Divide evenly into 12 muffin cups, coated with cooking spray.
  • Bake about 20 minutes.  Cool for 5 minutes before serving.

Nutrition Info (per 2 muffins): 275 calories, 12g fat, 13g carb, 2g fiber, 27g protein

Ham & Egg Breakfast Muffins

Makes 12 muffins; 1 serving = 2 muffins

  • ½ yellow onion, dice
  • 1 red bell pepper, diced
  • 4-6 button mushrooms, trimmed and sliced
  • 4 slices Canadian bacon, chopped
  • ¼ teaspoon salt
  • ½ teaspoon black pepper
  • 4 whole eggs
  • ½ cup egg whites (100% egg whites, not egg beaters)
  • ½ cup almond milk or non-fat milk
  • ½ cup cilantro, chopped

Directions

  1. Preheat oven to 350 degrees. Coat a standard 12-cup muffin pan with oil spray (make sure each cup is well coated to prevent sticking).
  2. Heat a large skillet liberally coated with oil spray over medium heat. Add the onion, bell pepper, and mushrooms and saute until soft, 8 to 10 minutes. Season with salt and pepper to taste.
  3. In a large mixing bowl, whisk together the eggs, egg whites, and milk. Add the cilantro, and sauteed vegetables and mix thoroughly. Add ground black pepper, salt, and any other preferred herbs and seasonings.
  4. Pour 1/3 cup of the egg mixture into each of the twelve muffin cups. Bake for 22 to 24 minutes (check oven periodically after 15 minutes) or until lightly browned.  Serve with optional salsa or hot sauce.

Serve with 1 slice of whole-grain toast and ½ cup fruit for a balanced breakfast.

Nutrition Info (per 2 muffins): 110 calories, 6g fat, 4g carbs, 1g fiber, 9g protein