Post-workout Protein Muffins

protein muffin recipe

protein muffin recipe

FUN FACT: Rosemary may decrease the presence of harmful fats that form during cooking

This recipe is perfect for after a workout because it contains protein and carbohydrates. Try them this week and let me know below what you think!

I cannot lay claim to this recipe. I found it a few months back in Oxygen magazine and finally tried it. It rocks!

 

Turkey Flaxseed Muffins

What you need:

  • 1 pound ground turkey breast
  • 1/2 cup ground flaxseed
  • 3 tbsp grated Parmesan
  • 3 springs fresh rosemary, minced
  • 3 cloves garlic, crushed or minced
  • 1 lg sweet potato, quartered and cooked
  • 1 egg, beaten
  • 1/4 tsp course sea salt
  • Cooking spray

Method

  1. Preheat oven to 375 degrees F
  2. In a food processor, combine all ingredients and pulse until everything is well blended. If doing by hand, mash the sweet potatoes with a fork and combine well with the other ingredients.
  3. Spray a 12-muffin tin with cooking spray. Evenly divide mixture amongst muffin tins. Bake for 30 minutes. Let cool before serving.

Nutrition

Calories: 123
Fat: 2g
Saturated Fat: 1g
Trans Fat: 0g
Carbohydrates: 12g
Protein: 14g
Fiber: 2g
Sodium: 117mg
Cholesterol: 50mg
Sugars: 2g
Iron: 1mg

Tell me what you think below!

 







Comments

  1. Rebecca says:

    I have two questions. 1. Do you cook the meat first? I am assuming no since these seem like meatballs. 2. Can I substitute ground bison for the turkey.

  2. julie says:

    Hi, can you freeze these? how many in a serving?

  3. Cathy says:

    Hi Flavia

    Thanks for the recipe, they sound delicious.

    I assume they would need to be kept refrigerated because of the turkeyin them.

    Are they suitable for freezing?

    Regards

    Cathy

  4. Deb says:

    Yuummmm! Those sound delicious! I’m making these tomorrow!! :) Thanks Flavia!

  5. Anna says:

    Thanks Flavia, sounds like a great recipe, I’ll try it soon. Just to let you know, you said 1 lg sweet potato, I assume you mean 1 lb. I liked your e-mail saying what you did this weekend, sounds like you had fun :D

  6. Dana says:

    Good Morning! Do you combine one of these with additional protein? Like a protein shake for example? I seem to remember a suggestion for women to aim for 30g of protein after workouts a while back. Thanks and I look forward to trying this!

  7. Kim Marin says:

    Wow, can’t wait to try them! Sounds savory, delicious!

  8. Rosa Maria Barboza says:

    Thanks Flávia, it seems to be very tasteful! I’ll try that, for sure!

  9. Allegra says:

    so you don’t cook the meat all the way? I guess that’s where I am confused.

  10. Zan says:

    Great for in-between snacks too!!!!!!!

  11. Marilyn says:

    This is such a great recipe!!! Thank you for you help with exercise and nutrition. I can tell the you realy do care about us.

  12. Debbies21 says:

    I think the confusion stems from the fact that the sweet potato is cooked before adding to the other ingredients but the turkey is not. Maybe the ingredient should be listed as I large sweet potato mashed. The only way you can mash it is to cook it first .

  13. Deb says:

    BTW, I did make these and they were DELICIOUS!! Thanks Flav :)

  14. Deb says:

    Also, forgot to add that I didn’t have any flaxseed, so I substituted almond meal – came out great :)

  15. Lisa says:

    I made these and they are both savory and delicious! I had 1 (along w/ my veggies) after my morning workout and it satisifed me until my next meal. Thanks for the great recipe.

  16. Natcha says:

    This is awesome. I made it with pumpkin and rutabaga instead of sweet potatoes.

    It’s also handy to bring on camping/long hikes as well.

    I may be allergic to eggs, so I used more gelled up flaxseed instead.

    Also, the ALA in flaxseed is very delicate and may be destroyed by the heat, so I added some turmeric because its antioxidant properties may mitigate that. Turmeric is generally good for you, too.

  17. Mary says:

    I have been making these for a while and they are a hit with the family. Great for kids school lunches as well!

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