Portable, packable muffin tin meals
Don’t write off your muffin tin as a unitasker good only for making batches of the famous baked goods. Whether you’re looking for make-ahead portable meals to eat on the run or a new approach to appease picky eaters, there’s no shortage healthy and delicious recipes you can create in your trusty muffin tin.
Sweet Potato Blueberry Pancake Muffins
These little gems will be ready to go for harried mornings—plus, they’re completely portable.
2 Tbsp (30 mL) ground flaxseed
3/4 cup (180 mL) milk or unsweetened nondairy milk
1 small sweet potato, cooked and cooled (steamed or boiled)
1 cup (250 mL) oat flour or whole wheat pastry flour
3/4 cup (180 mL) almond flour
1 tsp (5 mL) cinnamon
1 tsp (5 mL) ground ginger
1/2 tsp (2 mL) baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
1 cup (250 mL) blueberries
Zest from 1/2 orange
Whisk together flaxseed meal and 5 Tbsp (75 mL) water. Let stand for 5 minutes until mixture forms a gel.
Preheat oven to 350 F (180 C). In blender container, place milk, sweet potato and flax gel and blend until smooth. In large bowl, stir together flour, almond flour, cinnamon, ginger, baking powder, baking soda and salt. Toss blueberries with 2 Tbsp (30 mL) of flour mixture. Stir sweet potato mixture into rest of flour mixture. Gently fold in blueberries and orange zest.
Scoop potato mixture into 12 greased standard-sized muffin cups and bake for 22 minutes, or until a toothpick inserted into a pancake muffin comes out nearly clean. Let cool for about 5 minutes before unmolding.
Serves 6.
Each serving contains: 206 calories; 8 g protein; 9 g total fat (0 g sat. fat, 0 g trans fat); 28 g total carbohydrates (5 g sugars, 6 g fiber); 227 mg sodium
Tuna Spinach Mac and Cheese Cups
Mac and cheese will always be a kid favorite, but it’s often a nutritional dud. These individual-sized portions of creamy, cheesy pasta goodness are the perfect solution to satiate the cravings of all generations of a household.
2 cups (500 mL) whole grain macaroni (elbow) pasta
1 cup (250 mL) grated white cheddar cheese
1/2 cup + 2 Tbsp (125 mL + 30 mL) grated Parmesan cheese
2 large eggs
3/4 cup (180 mL) milk or unsweetened nondairy milk
2 – 170 g cans sustainable white tuna, drained and broken into chunks
2 cups (500 mL) finely chopped fresh spinach
1/2 cup (125 mL) chopped roasted red peppers
1 Tbsp (15 mL) fresh thyme (optional)
2 tsp (10 mL) Dijon mustard
1/4 tsp (1 mL) black pepper
1 Tbsp (15 mL) butter
1/2 cup (125 mL) panko or gluten-free bread crumbs
Preheat oven to 375 F (190 C).
Cook pasta according to package directions until al dente. Drain well, return pasta to pot and stir in cheddar cheese and 1/2 cup (125 mL) Parmesan.
In bowl, lightly beat eggs. Stir in milk. Add egg mixture to pasta mixture and mix well. Stir in tuna, spinach, roasted red peppers, thyme, if using, mustard and black pepper. Pack mixture into 12 standard-sized greased muffin cups.
In skillet over medium, heat butter. Stir in bread crumbs and cook until browned, stirring constantly. Stir in remaining 2 Tbsp (30 mL) Parmesan and then sprinkle mixture over pasta cups and press down gently. Bake until set, about 20 minutes. Let cool for 5 minutes before unmoulding.
Serves 6.
Each serving contains: 402 calories; 29 g protein; 16 g total fat (9 g sat. fat, 0 g trans fat); 35 g total carbohydrates (2 g sugars, 0 g fiber); 558 mg sodium
Chili Muffins
Who says you need a bowl and spoon to eat chili? These adorable chili muffins are sure to please all taste buds in a family.
2 large eggs
1/3 cup (80 mL) tomato paste
1/2 cup (125 mL) coarse grind cornmeal
1 cup (250 mL) cooked or canned black beans
1 cup (250 mL) cooked or canned kidney beans
1 cup (250 mL) fresh or frozen corn kernels, thawed
1 cup (250 mL) diced red bell pepper
1 medium carrot, grated
2 tsp (10 mL) dried oregano
1 tsp (5 mL) chili powder
1 tsp (5 mL) garlic powder
1 tsp (5 mL) onion powder
1/2 tsp (2 mL) salt
1 cup (250 mL) grated yellow cheddar cheese
Preheat oven to 350 F (180 C).
In large bowl, gently whisk eggs. Stir in tomato paste. Stir in cornmeal, black beans, kidney beans, corn, red pepper, carrot, oregano, chili powder, garlic powder, onion powder and salt.
Pack mixture into 12 greased standard-sized muffin cups. Bake for 20 minutes, sprinkle tops with cheddar cheese; bake for 5 minutes more. Let cool for 5 minutes before unmolding.
Serves 4.
Each serving contains: 381 calories; 21 g protein; 14 g total fat (7 g sat. fat, 0 g trans fat); 46 g total carbohydrates (6 g sugars, 10 g fiber); 549 mg sodium
