Savory Chicken Muffins with Hidden Veggies (Great for picky kids!)

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Picky eater? Try these delicious chicken muffins with hidden veggies! Gluten free, dairy free, paleo. Make a batch and freeze them for a quick and easy meal!

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 in a muffin form. Genius! My kid loves muffins.

Related: Protein-Packed Healthy Toddler Muffins

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

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 the baby.

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.

chicken muffin with hidden veggies

The onion and garlic gives this muffin a nice savory flavor. It tastes similar to a 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 a 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:

chicken muffin with hidden veggies

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

Next, grate 1/2 of a zucchini. Use a clean cloth or a paper towel and squeeze out the excess moisture. (This step is important!)

chicken muffin with hidden veggies

Do the same with 1/2 of a carrot.

Add in the remaining ingredients and mix well.

chicken muffin with hidden veggies

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.

chicken muffins with hidden veggies

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

chicken muffins with hidden veggies

Savory Chicken Muffins with Hidden Veggies Recipe

Yields 12 muffins


  • 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


  • 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.

I hope you (and your little one) enjoys these! Do you know anyone with a picky eater? Be sure to share this recipe with them!

Read next: Looking for another muffin recipe with hidden veggies? Protein-Packed Healthy Toddler Muffins (real food, paleo, gluten free, dairy free, refined sugar free)



  1. Courtney November 29, 2017 at 1:12 pm

    Can you omit the egg? And sub almond flour? My son has an egg allergy, we haven’t tried nuts yet, id like to err on the safe side.

    1. Marianna December 1, 2017 at 2:45 am

      Hi Courtney! If you omit the egg, be sure to use some other kind of binder. You can use another gluten-free flour if you’d like but it may change the texture. Let me know if you try it!

  2. Andrea April 26, 2018 at 3:03 pm

    Hi! Id love to link this recipe on one of my blog posts regarding picky eaters. 🙂 Is that okay?! I love it so much! -Andrea from

    1. Marianna April 30, 2018 at 1:48 am

      Sure thing, please send me a link so I can help you promote it!

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