Not only are they baked in individual compartments for convenient portion control, but the muffin structure traps moisture in what tends to be an otherwise dry and fairly tasteless lean protein.
A single four-ounce serving of extra-lean ground turkey yields about 26 grams of protein with only 1.5 grams of fat and 120 calories. Each turkey muffin, when weighed after cooked, is about two to 2 1/2 ounces, with less than 160 calories and about 26 to 30 grams of protein for two muffins.
These muffins pack a kick with the addition of ground chipotle pepper, but being from Texas, I think a little heat and spice is quite nice. Feel free to dial it back if you have a delicate palette, but a little kick is necessary for a protein like turkey, which tends to repel most spices. The added heat will not only enhance flavor, but it will give a slight boost to your metabolism as well.
These muffins heat easily from a frozen state and taste great cold, which I actually prefer. They also pack well for travel in a ziplock bag. Be sure to keep them refrigerated and they will last a week—that is, unless you eat them first.
Turkey Meatloaf Muffins
2 pounds ground turkey (or chicken)
3 egg whites
1 cup quick-cooking oats
1/2 teaspoon ground cumin
1/2 teaspoon dried thyme
2 teaspoons dry yellow mustard
2 teaspoons black pepper
2 teaspoons ground chipotle pepper
1 teaspoon salt
2 tablespoons garlic powder or 2 cloves minced garlic
1 small onion, finely chopped
2 celery stalks, finely chopped
Preheat oven to 375 degrees.
Spray a muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into 12 balls and place them in muffin pan. The muffins should be about the size of a racquetball.
Bake for 40 minutes. Makes 12 muffins.
Each muffin: calories, 80; fat, 2 grams; carbs, 4 grams; protein, 11 grams.