Chicken, Zucchini and Carrot Breakfast Muffins Recipe

What Is Chicken, Zucchini and Carrot Breakfast Muffins?

These are savory muffins, a meatloaf mixture baked in a muffin tin so each portion comes out single-serve and easy to carry. Ground chicken is sticky enough to hold the shape without eggs or flour, and grated vegetables keep every bite moist. Twelve muffins from one bowl give you a protein-rich breakfast that is also full of vegetables.

What Makes This Recipe Anti-Inflammatory?

Carrots supply beta-carotene, a pigment the body converts to vitamin A, and the olive oil helps carry it into the bloodstream. Spinach contributes lutein and folate. Garlic and green onions bring organosulfur compounds such as allicin, which form when the cloves are minced.

Parsley is a source of apigenin, a flavone studied for its effect on inflammatory signaling, and oregano carries rosmarinic acid and carvacrol. Ground chicken adds complete protein, B6 and niacin.

Every ingredient is compliant with the AIP elimination phase. There are no grains, legumes, nightshades, dairy, eggs, nuts, seeds or seed-based spices, and the muffins bind on the stickiness of ground chicken instead of eggs, flour or cheese.

Ingredients

• 1 1/2 pounds ground chicken
• 1 medium zucchini, grated and squeezed dry in a clean towel
• 1 medium carrot, finely grated
• 1 cup baby spinach, finely chopped
• 2 green onions, thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon dried oregano
• 1 teaspoon sea salt
• 2 tablespoons olive oil (1 for the mixture, 1 for greasing the tin)

Directions

Step 1

Heat the oven to 375 degrees F (190 degrees C). Brush the 12 cups of a muffin tin with 1 tablespoon of the olive oil, sides included.

Step 2

Wrap the grated zucchini in a clean kitchen towel and twist hard over the sink until it stops dripping. Leftover moisture is the number one reason these muffins turn soggy and fall apart.

Step 3

In a large bowl, combine the ground chicken, zucchini, carrot, spinach, green onions, garlic, parsley, oregano, sea salt and the remaining tablespoon of olive oil.

Step 4

Mix with your hands just until everything is evenly distributed. Overworked meat turns dense and rubbery.

Step 5

Fill all 12 cups to the rim and press the mixture down firmly with the back of a spoon. Pressing removes air pockets.

Step 6

Bake for 22 to 25 minutes, until the tops are golden and the center reads 165 degrees F (74 degrees C) on a meat thermometer.

Step 7

Let the muffins rest in the tin for 5 minutes. As they cool, the meat reabsorbs its juices and firms up, so they lift out whole instead of crumbling.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Is this recipe suitable for the AIP elimination phase?
A1: Yes. Ground chicken, zucchini, carrot, baby spinach, green onions, garlic, parsley, oregano, sea salt and olive oil are all permitted during elimination. There is no black pepper in the ingredient list, since peppercorns fall outside the herbs that come from leaves and roots, and no seed-based spices such as cumin, coriander or mustard.

Q2: Why did my muffins release liquid or fall apart?
A2: Almost always the zucchini. Damp zucchini releases water during baking and breaks the structure. Twist it in a towel until dry, press the mixture firmly into the cups, and give the muffins their full 5 minute rest.

Q3: Can I use ground turkey instead of chicken?
A3: Yes. Ground turkey binds the same way at identical quantities. It is often leaner, so the muffins can bake up slightly drier. Check the center at 22 minutes and pull them as soon as they reach 165 degrees F (74 degrees C).

Q4: How do I store and reheat them?
A4: Keep cooled muffins in an airtight container in the refrigerator for up to 4 days, or freeze them for up to 3 months. Reheat from chilled in a 350 degree F oven for 8 to 10 minutes, or from frozen for about 15, until hot all the way through.

Q5: Can I eat them cold on the go?
A5: Yes. They are firm once chilled, so they travel well. Pack two per serving in a lidded container. Cold muffins taste milder, and a pinch of sea salt on top brings the flavor back.