This low fat savoury muffin recipe is a great recipe for kids lunchbox snacks or a healthy breakfast on the run. With zucchini, carrots, spinach and lean meat, these muffins are as flavoursome as they are nutritious.
Preparation time: 10 minutes (with a food processor), 20-25 minutes by hand Cooking time: 30 minutes Difficulty rating: Easy-medium
Makes 18 savoury muffins
- 3 cups self raising flour
- 1.5 cups grated cheddar cheese
- 250 g lean sausages (5% fat or less) – veal and pork are nice
- 1 large zucchini
- 2 carrots
- ½ cup spinach
- 1 red onion
- 2 cloves garlic
- 2 eggs
- ½ cup fruit chutney
- 1.5 cups milk
- Preheat the oven to 180°C in a conventional oven.
- Grease muffin tins.
- Peel and dice onion and garlic and sautee in a little oil until fragrant and soft (but not brown).
- Wash and peel zucchini and carrots.
- In a food processor, grate the zucchini, carrots and cheese.
- In a large bowl add the grated ingredients with the cooked onion and garlic.
- Add spinach, chutney.
- Beat eggs in milk and add to mixture.
- Slice the end of the sausage and squeeze out the sausage meat. Pull into small pieces and add to mixture.
- Add flour and lightly mix through until combined.
- Spoon mixture into the muffin pan and bake for about 30 minutes until it smells fragrant and is golden. (Note: as there is no added fat in this mixture, it does not come out as a bready muffin, they stay soft and moist in the middle so do not pierce with a knife and look for mixture on the knife to check if they are cooked. If they look and smell cooked, they will be.)
- The sausage meat can be replaced with lean diced ham or bacon with all visible fat trimmed off.
- This muffin recipe makes a meal in a muffin. They are great as a quick breakfast or lunchbox addition.
- Serve these healthy muffins with salad or steamed vegetables.
Nutritional analysis per serve:
|Total fat||6.93 g|
|Saturated fat||4.25 g|
|Total sugars||4.78 g|
- AusNut. Nutrient Database. 2007. [cited 27 April 2012]. Available from: URL Link