Chicken Muffins With Hidden Veggies (Great Recipes For Picky Kids!)

Chicken and veggies. Healthy? Yes. Do my kids eat them? Meh.

My one-year-old isn’t really a fan of meat. But I wanted her to learn to eat chicken. One of my friends suggested I make chicken muffins.

Genius! My kid loves cupcakes, therefore she’ll love muffins as well.

So I developed this recipe that is not only super easy (and delicious!), but also paleo, clean eating, low carb, dairy-free, and gluten-free.

As I got better at my muffin baking skills, I invented some new ones.

I started this article wanting to write one chicken recipe and I ended up writing a mini-cookbook with 5 of my child’s favorite chicken muffins recipes.

They also freeze well. I make a batch and keep a bunch on hand for when we’re in a hurry and I don’t have time to whip up a full meal for my toddler.

Okay, let’s make these chicken muffins!

Ingredients: Chicken (obviously, ha!), tomato sauce, almond flour, zucchini, carrot, egg, hemp hearts, minced onion, minced garlic, and salt. 

The onion and garlic give this muffin a nice savory flavor. It tastes similar to meatloaf. If your kids like a milder flavor, you can omit the spices.

The hemp hearts add additional protein, fiber, antioxidants, and omegas. The omega-3 and omega-6 they provide is oh-so-good for your child’s developing brain (and immune system!)

Hemp hearts have a softer texture than the seed and a very subtle “nutty” taste. The flavor is very mild, so you can’t taste them at all in this dish. I like this brand:

For the chicken, I boiled 4 boneless, skinless chicken breasts. Boil them on medium-low heat until done (internal temperature reaches at least 165 degrees and juices run clear.)

You could use rotisserie chicken instead if you have that on hand.

After cooking the chicken breasts, I tossed them into my KitchenAid stand mixer. Using the paddle attachment, I shredded the chicken for about five minutes. You want it to be very shredded. Like this:

This is the exact mixer I’m using:

If you don’t have a stand mixer, you can use a food processor to shred the chicken.

Next, grate ½ of a zucchini. Use a clean cloth or paper towel and squeeze out the excess moisture. (This step is important!)

Do the same with 1/2 of a carrot.

Add in the remaining ingredients and mix well.

Place 12 muffin liners in a cupcake pan. I use these silicone muffin molds:

They work great and you don’t even have to spray them to keep the muffins from sticking.)

Add the mix to the cupcake liners, filling them completely full.

Place in an oven that has been preheated to 375 degrees. Bake for 22-25 minutes or until golden brown on top.

Savory Chicken Muffins With Hidden Veggies Recipe

Yields 12 muffins

Ingredients

• 2.5 cups cooked chicken, finely shredded
• 3/4 cup tomato sauce
• 1/2 zucchini, grated and excess water removed (about 1/2 cup)
• 1/2 carrot, grated and excess water removed (about 1/4 cup)
• 1/3 cup almond flour
• 1 egg
• 1 teaspoon hemp hearts (may omit if you don’t have any on hand)
• 1/8 teaspoon minced garlic
• 1/8 teaspoon minced onion
• dash of sea salt

Instructions

• Preheat oven to 375 degrees.
• Boil 4 chicken breasts on medium-low heat until done (internal temperature reaches at least 165 degrees and juices run clear.)
• Using a stand mixer or food processor, finely shred chicken breasts and set aside.
• With a hand grater, grate 1/2 of a zucchini. Use a paper towel to remove excess moisture.
• Grate 1/2 of a carrot. Use a paper towel to remove excess moisture.
• In large mixing bowl, combine all ingredients and mix well.
• Scoop chicken mixture into 12 silicone muffin molds.
• Bake about 20-25 minutes or until nicely browned on top.
• Allow muffins to cool before removing from molds.
• Store in the refrigerator 1-2 days or freeze.

Broccoli Chicken Muffins

Once I saw the first recipe works and my kids love it, I tried to combine chicken with their least favorite veggie: broccoli.

It was a long shot and to my own surprise, it worked.

Once broccoli is mixed with all the other ingredients, they don’t even notice it’s there and they’re eating healthy.

I encourage you to try this delicious recipe.

Ingredients

• 2.5 cups cooked chicken
• organic broccoli florets (±16 oz / 450 g)
• salt, pepper, and seasonings of your choice (don’t overdo it)

Topping:

• 5 egg whites (or whole eggs if you like)
• 5 tablespoons almond milk
•  salt, pepper, and seasonings of your choice (don’t overdo it)
• ½ cup cheddar cheese, shredded
• 1 tablespoon mozzarella, shredded

Instructions

1. Preheat oven to 300°F (150°C).
2. Boil 4 chicken breasts on medium-low heat and add a pinch of salt.
3. Once the chicken is cooked, take it out of the water. Place the broccoli in that water, cook for 5 minutes and immediately strain. Place the broccoli in cold water and strain again once they’re done.
4. Finely chop chicken and broccoli.
5. Add salt and seasonings, and mix it all in a large bowl.
6. Fill the muffin tin, dividing the mixture evenly.
7. Whisk eggs and mix them with milk, salt, pepper, and seasonings, then add cheddar cheese.
8. Pour egg mixture evenly into the muffin cups (over the prepared chicken-broccoli mixture).
9. Sprinkle mozzarella on top.
10. Bake 30 to 35 minutes until golden.
11. Store in the refrigerator for 1-2 days or freeze.

Chicken Muffins With Parmesan

Ingredients

• lean ground chicken
• 1 egg
• ½ cup onion, chopped
• ½ cup carrots, grated
• ½ cup mushrooms, finely chopped
• ½ cup dried breadcrumbs (or oat flour)
• ¼ cup tomato ketchup
• 2 tablespoons parmesan
• 1 teaspoon salt
• ½ teaspoon black pepper

Instructions

1. Preheat the oven to 300°F (150°C).
2. Stir-fry carrot, onion, and mushrooms in a skillet over medium-high heat until the veggies soften.
3. In a large bowl, mix chicken, combined veggies, parmesan, and breadcrumbs, then add ketchup and egg and mix it all together well.
4. Pour mixture into the muffin pan, making sure the muffin cups are not too full.
5. Bake for 25 to 30 minutes.
6. Sprinkle some parmesan on top while the muffins are still hot.

Breakfast Muffins

Once I started making muffins, I got so good at it that I started making them for breakfast too. Once my kids hear breakfast muffins, their faces light up.

You can make these muffins with or without chicken if you want to change things up a bit or make breakfast muffins faster.

Ingredients

• 2.5 cups cooked chicken
• 1 small yellow onion, chopped
• 2 cups baby spinach, chopped
• ½ cup carrots, grated
• ½ cup mushrooms, chopped
• add salt, paper, and seasonings of your choice

Topping:

• 5 eggs
• 5 spoons of milk
• a pinch of salt
• ½ cup cheddar cheese, shredded
• ¼ cup mozzarella, shredded

Instructions:

1. Preheat oven to 300°F (150°C).
2. Boil 4 chicken breasts on medium-low heat and add a pinch of salt.
3. Once the chicken is cooked, chop or mince it.
4. Stir-fry carrot, onions, baby spinach, and mushrooms in a skillet over medium-high heat until the vegetables soften.
5. Add salt and seasonings, and mix it all in a large bowl.
6. Fill the muffin tin with the chicken and veggie mixture, dividing evenly.
7. Whisk eggs and mix them with milk, salt, pepper, and seasonings, then add cheddar cheese.
8. Pour egg mixture evenly into the muffin cups (over the prepared chicken-veg mixture).
9. Sprinkle mozzarella on top.
10. Bake for 30-35 minutes until golden.
11. Store in the refrigerator for 1-2 days or freeze.

Chicken/Egg Muffins

Ingredients:

• 2 chicken breasts
• 3 slices turkey bacon
• 1 small yellow onion, chopped
• 2 cup baby spinach, chopped
• 6 eggs
• 3 tablespoons milk
• ½ teaspoon garlic powder
• 1 teaspoon salt
• 2 teaspoon olive oil
• ½ cup mozzarella, shredded

Instructions:

1. Preheat oven to 350°F (180°C).
2. Cook turkey bacon until crispy. Place it on a paper towel to drain and then chop it into small pieces.
3. Boil 4 chicken breasts on medium-low heat and add a pinch of salt. When cooked, chop into smaller pieces.
4. Add onion to skillet and cook for 5 minutes until it softens.
5. Add spinach and cook for 2 more minutes.
6. In a large bowl, whisk eggs, milk, and garlic powder and seasonings.
7. Mix chicken, onion and spinach mix, turkey bacon, and mozzarella. Pour and divide equally the mixture into muffin cups.
8. Baking time is 30 to 35 minutes, but take a sneak peek every now and then and take it out of the oven when the color becomes golden.
9. The same as other two chicken muffins recipes, store in the refrigerator for 1-2 days or freeze.

Rice, Veggie & Chicken Muffins 

Ingredients:

• 3 cups cooked rice
• 1 cooked chicken breast
• 3 eggs
• 1 carrot, grated
• 3 small yellow onion, finely chopped
• 1 cup mushrooms, chopped
• ½ cup cooked peas
• 1 handful spinach
• ¼  cups cheese, grated
• Parmesan cheese to sprinkle muffins

Instructions

1. Preheat oven to 300°F (150°C).
2. Cook rice and chicken separately.
3. Mix all ingredients together in a large bowl.
4. Pour mixture into muffin cups, pressing them down gently to make sure they blend  together.
5. Sprinkle parmesan cheese on top.
6. Bake for 20-25 minutes.Feel free to substitute any of the mixed veggies and combine them in any of these chicken recipes.

I haven’t mentioned red peppers because my girl is too little, but I plan to add them as she grows up.

So if you have an older child, feel free to add them in any of the recipes listed above.

Chicken muffins are a great meal for your whole family or maybe even your guests if you are in the mood for cooking.

You can serve muffins as appetizers and I guarantee your guests, big or small, are going to be wowed.

I don’t know about you, but I’m not into calculating the daily value of my child’s meal. I just make sure that the food is organic and healthy, and that her diet is versatile.

I also don’t pay much attention to prep time or the total time it takes to make chicken muffins because I always make them when I have time.

So I can make more and freeze some for another day when I don’t have time. So there’s an idea for busy moms.

I hope you (and your little one) enjoy these!  

Do you know anyone with a picky eater? Be sure to share this recipe with them!

And if you’re looking for another muffin recipe with hidden veggies, check out my recipe for protein-packed healthy toddler muffins and sweet potato tots!

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