{"id":576,"date":"2024-08-07T15:28:41","date_gmt":"2024-08-07T13:28:41","guid":{"rendered":"https:\/\/candleinthekitchen.com\/?p=576"},"modified":"2024-08-20T15:20:18","modified_gmt":"2024-08-20T13:20:18","slug":"high-protein-tuna-egg-muffins","status":"publish","type":"post","link":"https:\/\/candleinthekitchen.com\/fr\/high-protein-tuna-egg-muffins\/","title":{"rendered":"Muffins au thon et aux \u0153ufs riches en prot\u00e9ines : Recette sans gluten et sans produits laitiers pour les collations, les pique-niques et les d\u00e9jeuners"},"content":{"rendered":"<p>Vous cherchez un en-cas facile et riche en prot\u00e9ines pour vos d\u00e9placements ? Ces muffins au thon et aux \u0153ufs hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers pourraient bien \u00eatre ce qu'il vous faut ! Ils se pr\u00e9parent en quelques minutes, cuisent au four pendant 20 minutes et sont d\u00e9licieux froids : le compl\u00e9ment parfait pour un pique-nique ou une bo\u00eete \u00e0 lunch, ou tout simplement pour un en-cas sain !<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"768\" height=\"1024\" data-src=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-768x1024.jpeg\" alt=\"Muffins au thon et aux \u0153ufs sur assiette bleue\" class=\"wp-image-611 lazyload\" data-srcset=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-768x1024.jpeg 768w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-225x300.jpeg 225w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-1152x1536.jpeg 1152w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917.jpeg 1536w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;\" \/><\/figure>\n\n\n\n<p>Jetez un coup d'\u0153il \u00e0 cette vid\u00e9o o\u00f9 je vous montre comment pr\u00e9parer ces d\u00e9licieux muffins, ainsi que d'autres id\u00e9es de repas de pique-nique \ud83d\ude42 .<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"epyt-video-wrapper\"><div  id=\"_ytid_87673\"  width=\"720\" height=\"405\"  data-origwidth=\"720\" data-origheight=\"405\" data-facadesrc=\"https:\/\/www.youtube.com\/embed\/3gA9H09DFxU?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=1&#038;loop=0&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;theme=dark&#038;color=red&#038;controls=1&#038;disablekb=0&#038;\" class=\"__youtube_prefs__ epyt-facade epyt-is-override  no-lazyload\" data-epautoplay=\"1\" ><img decoding=\"async\" data-spai-excluded=\"true\" class=\"epyt-facade-poster skip-lazy\" loading=\"lazy\"  alt=\"Lecteur YouTube\"  src=\"https:\/\/i.ytimg.com\/vi\/3gA9H09DFxU\/maxresdefault.jpg\"  \/><button class=\"epyt-facade-play\" aria-label=\"Jouer\"><svg data-no-lazy=\"1\" height=\"100%\" version=\"1.1\" viewbox=\"0 0 68 48\" width=\"100%\"><path class=\"ytp-large-play-button-bg\" d=\"M66.52,7.74c-0.78-2.93-2.49-5.41-5.42-6.19C55.79,.13,34,0,34,0S12.21,.13,6.9,1.55 C3.97,2.33,2.27,4.81,1.48,7.74C0.06,13.05,0,24,0,24s0.06,10.95,1.48,16.26c0.78,2.93,2.49,5.41,5.42,6.19 C12.21,47.87,34,48,34,48s21.79-0.13,27.1-1.55c2.93-0.78,4.64-3.26,5.42-6.19C67.94,34.95,68,24,68,24S67.94,13.05,66.52,7.74z\" fill=\"#f00\"><\/path><path d=\"M 45,24 27,14 27,34\" fill=\"#fff\"><\/path><\/svg><\/button><\/div><\/div>\n<\/div><\/figure>\n\n\n\n<p>Ma famille les adore. C'est l'une de ces recettes qui sont n\u00e9es d'une urgence ! Lorsque nous sommes invit\u00e9s chez des amis, je propose souvent d'apporter un repas \u00e0 mes gar\u00e7ons, car je sais que leurs allergies peuvent \u00eatre un d\u00e9fi pour ceux qui n'y sont pas habitu\u00e9s. Cette fois-ci, j'avais oubli\u00e9 de le faire, alors j'ai regard\u00e9 ce qu'il y avait dans mon r\u00e9frig\u00e9rateur et mes placards et j'ai trouv\u00e9 ce petit bijou.<\/p>\n\n\n\n<p>Ces muffins au thon et aux \u0153ufs sont si savoureux et les herbes leur donnent une touche de saveur suppl\u00e9mentaire. J'aime bien y ajouter des courgettes, pour plus de vitamines et de fibres. Avec toutes les prot\u00e9ines des \u0153ufs et du thon, ces petits muffins sont presque un repas en soi !<\/p>\n\n\n\n<p>Alors, tu veux savoir comment les faire ? Lis la suite mon ami, tu verras que c'est vraiment tr\u00e8s simple !<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" data-src=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-1-683x1024.jpg\" alt=\"\" class=\"wp-image-608 lazyload\" data-srcset=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-1-683x1024.jpg 683w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-1-200x300.jpg 200w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-1-768x1152.jpg 768w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-1.jpg 1000w\" data-sizes=\"(max-width: 683px) 100vw, 683px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 683px; --smush-placeholder-aspect-ratio: 683\/1024;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ingr\u00e9dients n\u00e9cessaires pour pr\u00e9parer des muffins au thon et aux \u0153ufs hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers<\/h2>\n\n\n\n<p>Donne 12 muffins<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 petites bo\u00eetes de thon, environ 220 g, \u00e9goutt\u00e9es.<\/li>\n\n\n\n<li>4 \u0153ufs<\/li>\n\n\n\n<li>1 petite courgette ou 1\/2 grande courgette, r\u00e2p\u00e9e<\/li>\n\n\n\n<li>Petit bouquet de ciboulette et de persil, finement hach\u00e9<\/li>\n\n\n\n<li>Sel et poivre<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Thon en conserve<\/h3>\n\n\n\n<p>Mon objectif dans cette recette est de la rendre aussi facile que possible, c'est pourquoi j'utilise du thon en conserve. Essayez d'acheter la meilleure qualit\u00e9 possible. Le thon en saumure fonctionne mieux dans cette recette que le thon \u00e0 l'huile.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0152ufs<\/h3>\n\n\n\n<p>J'utilise toujours des \u0153ufs biologiques si je peux m'en procurer, ou au moins des \u0153ufs de poules \u00e9lev\u00e9es en plein air. Les \u0153ufs que nous obtenons ici en France sont assez gros, vous devrez donc peut-\u00eatre ajouter un \u0153uf suppl\u00e9mentaire si les v\u00f4tres sont plus petits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Courgette<\/h3>\n\n\n\n<p>L\u00e0 encore, je pr\u00e9f\u00e8re acheter des produits biologiques, d'autant plus que j'aime laisser la peau lorsque je la r\u00e2pe pour cette recette. Une courgette de taille moyenne convient parfaitement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Herbes<\/h3>\n\n\n\n<p>Les herbes que je pr\u00e9f\u00e8re pour cette recette sont le persil et la ciboulette, mais vous pouvez utiliser celles que vous voulez. Je pense que le basilic serait bon, et peut-\u00eatre aussi le thym.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"768\" height=\"1024\" data-src=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1913-768x1024.jpeg\" alt=\"Gros plan sur des muffins aux \u0153ufs et au thon\" class=\"wp-image-610 lazyload\" data-srcset=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1913-768x1024.jpeg 768w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1913-225x300.jpeg 225w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1913-1152x1536.jpeg 1152w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1913.jpeg 1536w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Comment pr\u00e9parer des muffins au thon et aux \u0153ufs hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers ?<\/h2>\n\n\n\n<p>Pr\u00e9chauffer le four \u00e0 180\u00b0C et graisser un moule \u00e0 muffins en silicone avec de l'huile d'olive.<\/p>\n\n\n\n<p>R\u00e2per grossi\u00e8rement la courgette et la laisser de c\u00f4t\u00e9.<\/p>\n\n\n\n<p>Ensuite, \u00e9gouttez le liquide de votre thon. Cette \u00e9tape est importante car, s'il y a trop de liquide, les muffins ne prendront pas correctement.<\/p>\n\n\n\n<p>J'aime bien m\u00e9langer tous les ingr\u00e9dients dans un grand bol, pas besoin de battre les \u0153ufs d'abord. S'assurer que tout est bien incorpor\u00e9, puis verser dans un moule \u00e0 muffins en silicone. Remplir chaque moule \u00e0 muffins aux 3\/4 environ.<\/p>\n\n\n\n<p>Cuire au four pr\u00e9chauff\u00e9 pendant 20 minutes ou jusqu'\u00e0 ce qu'il n'y ait plus de liquide.<\/p>\n\n\n\n<p>Servez-les chauds ou froids avec une salade et du pain, ou dans le cadre d'un pique-nique. Ces muffins au thon et aux \u0153ufs sont \u00e9galement parfaits dans une bo\u00eete \u00e0 lunch ou comme en-cas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pourquoi ces muffins au thon et aux \u0153ufs sans gluten ni produits laitiers sont-ils riches en prot\u00e9ines ?<\/h2>\n\n\n\n<p>Les prot\u00e9ines de cette recette proviennent des \u0153ufs et du thon. Pour vous donner une id\u00e9e, la teneur en prot\u00e9ines d'un muffin est de 7,58 g. Cela \u00e9quivaut \u00e0 13,5 % de l'apport journalier recommand\u00e9 pour les hommes, 16,5 % pour les femmes et 22,3% pour les enfants de 9 \u00e0 13 ans. C'est une quantit\u00e9 substantielle de prot\u00e9ines pour un petit muffin, surtout si vous en mangez deux, ce qui est tr\u00e8s facile \u00e0 faire \ud83d\ude09.<\/p>\n\n\n\n<p>Bien entendu, ces muffins au thon et aux \u0153ufs doivent toujours \u00eatre consomm\u00e9s dans le cadre d'une alimentation \u00e9quilibr\u00e9e.<\/p>\n\n\n\n<p>Pour plus d'informations sur la quantit\u00e9 de prot\u00e9ines que vous devriez consommer par jour, consultez les sites suivants <a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-protein-per-day\">cet article<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"768\" height=\"1024\" data-src=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1921-768x1024.jpeg\" alt=\"Muffins aux \u0153ufs et au thon sur une assiette bleue vue d&#039;en haut\" class=\"wp-image-612 lazyload\" data-srcset=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1921-768x1024.jpeg 768w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1921-225x300.jpeg 225w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1921-1152x1536.jpeg 1152w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1921.jpeg 1536w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Informations nutritionnelles compl\u00e8tes<\/h3>\n\n\n\n<p>Voici une ventilation d\u00e9taill\u00e9e du contenu nutritionnel par muffin :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calories<\/strong>: 65<\/li>\n\n\n\n<li><strong>Prot\u00e9ines<\/strong>: 7.58g<\/li>\n\n\n\n<li><strong>Glucides<\/strong>: 0.71g<\/li>\n\n\n\n<li><strong>Graisses<\/strong>: 3.45g<\/li>\n\n\n\n<li><strong>Fibre<\/strong>: 0.1g<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Variations et substitutions<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fromage<\/strong>: Saupoudrez du fromage (sans produits laitiers) sur le dessus avant la cuisson pour plus de saveur.<\/li>\n\n\n\n<li><strong>L\u00e9gumes<\/strong>: Essayez d'ajouter des carottes r\u00e2p\u00e9es ou des poivrons finement hach\u00e9s pour plus de couleur et de vari\u00e9t\u00e9.<\/li>\n\n\n\n<li><strong>\u00c9pices<\/strong>: Ajoutez une pinc\u00e9e de paprika ou de flocons de chili pour relever le tout. La noix de muscade serait \u00e9galement un bon ajout.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils et astuces<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bien \u00e9goutter<\/strong>: Veiller \u00e0 ce que le thon soit bien \u00e9goutt\u00e9 pour \u00e9viter que les muffins ne se d\u00e9trempent.<\/li>\n\n\n\n<li><strong>Cuisson uniforme<\/strong>: Utilisez un moule \u00e0 muffins en silicone pour garantir une cuisson homog\u00e8ne et un d\u00e9moulage facile. Si vous n'avez pas de moule \u00e0 muffins en silicone, vous pouvez utiliser des moules \u00e0 muffins en silicone dans un moule \u00e0 muffins en m\u00e9tal. Veillez \u00e0 huiler le moule \u00e0 muffins ou les moules avant d'y verser le m\u00e9lange, sinon ils colleront.<\/li>\n\n\n\n<li><strong>Cuisson par lots<\/strong>: Doublez la recette et congelez les muffins en trop pour des en-cas rapides.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Comment conserver les muffins au thon et aux \u0153ufs hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers ?<\/h2>\n\n\n\n<p>Ces muffins au thon et aux \u0153ufs se conservent jusqu'\u00e0 quatre jours au r\u00e9frig\u00e9rateur dans un r\u00e9cipient herm\u00e9tique. <\/p>\n\n\n\n<p>Il est \u00e9galement possible de congeler ces muffins. Au moment de les d\u00e9guster, vous pouvez les laisser d\u00e9congeler au r\u00e9frig\u00e9rateur ou les d\u00e9congeler au micro-ondes pendant 30 secondes.<\/p>\n\n\n\n<p>\u00c9pinglez-le pour plus tard !<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" data-src=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-8-683x1024.jpg\" alt=\"\" class=\"wp-image-609 lazyload\" data-srcset=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-8-683x1024.jpg 683w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-8-200x300.jpg 200w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-8-768x1152.jpg 768w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/Egg-muffins-pinterest-graphic-8.jpg 1000w\" data-sizes=\"(max-width: 683px) 100vw, 683px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 683px; --smush-placeholder-aspect-ratio: 683\/1024;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Devrais-je servir ces muffins aux \u0153ufs et au thon hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers avec une sauce ?<\/h2>\n\n\n\n<p>Ces muffins au thon et aux \u0153ufs sont parfaitement moelleux et ne n\u00e9cessitent pas de sauce. Toutefois, si vous pr\u00e9f\u00e9rez les manger avec une sauce, je vous conseille une mayonnaise aux herbes ou une sauce tomate.<\/p>\n\n\n\n<p>Alors, ferez-vous ces muffins au thon et aux \u0153ufs hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers comme un ajout savoureux \u00e0 votre prochain pique-nique ? Faites-le moi savoir dans les commentaires, j'aime avoir de vos nouvelles \ud83d\ude42.<\/p>\n\n\n\n<p>Vous cherchez d'autres repas \u00e0 base d'\u0153ufs ? Essayez ce <a href=\"https:\/\/candleinthekitchen.com\/courgette-flan-with-herb-vinaigrette\/\">Flan aux courgettes<\/a>.<\/p>\n\n\n\n<p>Avez-vous besoin d'autres id\u00e9es de repas sans gluten et sans produits laitiers ? J'ai tout ce qu'il vous faut <a href=\"https:\/\/candleinthekitchen.com\/category\/gluten-and-dairy-free-meals\/\">ici<\/a>!<\/p>\n\n\n<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-613\" class=\"wprm-recipe-container\" data-recipe-id=\"613\" data-servings=\"12\"><div class=\"wprm-recipe wprm-recipe-template-candle-in-the-kitchen-recipe-card\"><div class=\"wprm-container-float-right\">\n    <div class=\"wprm-recipe-image wprm-block-image-rounded\"><img decoding=\"async\" style=\"--smush-placeholder-width: 250px; --smush-placeholder-aspect-ratio: 250\/250;border-width: 0px;border-style: solid;border-color: #666666;border-radius: 3px;\" width=\"250\" height=\"250\" data-src=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-360x361.jpeg\" class=\"attachment-250x250 size-250x250 lazyload\" alt=\"\" data-srcset=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-360x361.jpeg 360w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-150x150.jpeg 150w, https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917-500x500.jpeg 500w\" data-sizes=\"(max-width: 250px) 100vw, 250px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/div>\n<\/div>\n<h2 class=\"wprm-recipe-name wprm-block-text-bold\">Muffins au thon et aux \u0153ufs riches en prot\u00e9ines : Recette sans gluten et sans produits laitiers pour les collations, les pique-niques et les d\u00e9jeuners<\/h2>\n<div class=\"wprm-spacer\"><\/div>\n\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-recipe-summary wprm-block-text-normal\"><span style=\"display: block;\">Vous cherchez un en-cas facile et riche en prot\u00e9ines pour vos d\u00e9placements ? Ces muffins au thon et aux \u0153ufs hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers pourraient bien \u00eatre ce qu'il vous faut ! Ils se pr\u00e9parent en quelques minutes, cuisent au four pendant 20 minutes et sont d\u00e9licieux froids : le compl\u00e9ment parfait pour un pique-nique ou une bo\u00eete \u00e0 lunch, ou tout simplement pour un en-cas sain !<\/span><\/div>\n<div class=\"wprm-spacer\"><\/div>\n\n<div class=\"wprm-spacer\" style=\"height: 25px;\"><\/div>\n<div class=\"wprm-template-chic-buttons wprm-container-columns-spaced-middle wprm-container-columns-gutter\">\n\t<a href=\"https:\/\/candleinthekitchen.com\/fr\/wprm_print\/high-protein-tuna-egg-muffins-gluten-and-dairy-free-recipe-for-snacks-picnics-and-lunches\" style=\"color: #ffffff;background-color: #626c38;border-color: #626c38;border-radius: 3px;padding: 10px 5px;\" class=\"wprm-recipe-print wprm-recipe-link wprm-print-recipe-shortcode wprm-block-text-normal wprm-recipe-print-wide-button wprm-recipe-link-wide-button wprm-color-accent\" data-recipe-id=\"613\" data-template=\"\" target=\"_blank\" rel=\"nofollow\"><span class=\"wprm-recipe-icon wprm-recipe-print-icon\"><svg width=\"16px\" height=\"16px\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#ffffff\"><g><path d=\"M17.5454,0.0005 C18.2904,0.0005 18.9004,0.6105 18.9004,1.3565 L18.9004,1.3565 L18.9004,4.9445 L21.9904,4.9445 C23.0954,4.9445 24.0004,5.8485 24.0004,6.9535 L24.0004,6.9535 L24.0004,17.2415 C24.0004,18.3465 23.0954,19.2505 21.9904,19.2505 L21.9904,19.2505 L19.8414,19.2505 L19.8414,22.2795 C19.8414,23.1725 19.1104,23.9035 18.2174,23.9035 L18.2174,23.9035 L5.7834,23.9035 C4.8894,23.9035 4.1594,23.1725 4.1594,22.2795 L4.1594,22.2795 L4.1594,19.2505 L2.0104,19.2505 C0.9044,19.2505 0.0004,18.3465 0.0004,17.2415 L0.0004,17.2415 L0.0004,6.9535 C0.0004,5.8485 0.9044,4.9445 2.0104,4.9445 L2.0104,4.9445 L5.0984,4.9445 L5.0984,1.3565 C5.0984,0.6105 5.7094,0.0005 6.4554,0.0005 L6.4554,0.0005 Z M17.8414,15.5975 L6.1594,15.5975 L6.1594,21.9035 L17.8414,21.9035 L17.8414,15.5975 Z M21.9904,6.9445 L2.0104,6.9445 L2.0004,17.2415 L4.1594,17.2425 L4.1594,15.2215 C4.1594,14.3285 4.8894,13.5975 5.7834,13.5975 L5.7834,13.5975 L18.2174,13.5975 C19.1104,13.5975 19.8414,14.3285 19.8414,15.2215 L19.8414,15.2215 L19.8414,17.2495 L21.9904,17.2505 L22.0004,6.9535 L21.9904,6.9445 Z M6.1632,9.1318 C6.7902,9.1318 7.2992,9.6408 7.2992,10.2678 C7.2992,10.8948 6.7902,11.4028 6.1632,11.4028 L6.1632,11.4028 L5.0992,11.4028 C4.4722,11.4028 3.9632,10.8948 3.9632,10.2678 C3.9632,9.6408 4.4722,9.1318 5.0992,9.1318 L5.0992,9.1318 Z M16.6304,2.2715 L7.3704,2.2715 L7.3704,4.6845 L16.6304,4.6845 L16.6304,2.2715 Z\"><\/path><\/g><\/g><\/g><\/svg><\/span> Imprimer la recette<\/a>\n\t<a href=\"https:\/\/www.pinterest.com\/pin\/create\/bookmarklet\/?url=https%3A%2F%2Fcandleinthekitchen.com%2Ffr%2Fhigh-protein-tuna-egg-muffins%2F&amp;media=https%3A%2F%2Fcandleinthekitchen.com%2Fwp-content%2Fuploads%2F2024%2F07%2FIMG_1917.jpeg&amp;description=High-Protein+Tuna+Egg+Muffins%3A+Gluten+and+Dairy-Free+Recipe+for+Snacks%2C+Picnics%2C+and+Lunches&amp;is_video=false\" target=\"_blank\" rel=\"nofollow noopener\" data-recipe=\"613\" data-url=\"https:\/\/candleinthekitchen.com\/fr\/high-protein-tuna-egg-muffins\/\" data-media=\"https:\/\/candleinthekitchen.com\/wp-content\/uploads\/2024\/07\/IMG_1917.jpeg\" data-description=\"High-Protein Tuna Egg Muffins: Gluten and Dairy-Free Recipe for Snacks, Picnics, and Lunches\" data-repin=\"\" role=\"button\" style=\"color: #626c38;background-color: #ffffff;border-color: #626c38;border-radius: 3px;padding: 10px 5px;\" class=\"wprm-recipe-pin wprm-recipe-link wprm-block-text-normal wprm-recipe-pin-wide-button wprm-recipe-link-wide-button wprm-color-accent\"><span class=\"wprm-recipe-icon wprm-recipe-pin-icon\"><svg width=\"17px\" height=\"20px\" viewbox=\"0 0 17 20\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-4.000000, -2.000000)\" fill=\"#626c38\"><path d=\"M10.7636728,15.2276266 C10.2077317,17.980299 9.52955405,20.6201377 7.52087891,22 C6.90029349,17.8380815 8.43177606,14.7128228 9.14286352,11.3948064 C7.93107647,9.46487979 9.28860706,5.58269488 11.8449959,6.53943073 C14.9902356,7.71595725 9.12053185,13.7114236 13.0614843,14.4612976 C17.1752134,15.2429061 18.8547902,7.71125585 16.3042782,5.26182401 C12.6183769,1.72519235 5.57332202,5.18072478 6.43955583,10.2441376 C6.65111904,11.4829577 8.00277289,11.8578948 6.98021737,13.5668554 C4.62128758,13.0720325 3.91607687,11.3125318 4.00775427,8.9665309 C4.15349781,5.12783398 7.65604429,2.43980586 11.1691689,2.06721954 C15.6119964,1.59707907 19.7821423,3.61045562 20.3580644,7.56198625 C21.0056829,12.0224439 18.3529153,16.8531372 13.6009705,16.5052333 C12.313961,16.4100298 11.7732994,15.8070747 10.7636728,15.2276266\"><\/path><\/g><\/g><\/svg><\/span> \u00c9pingler la recette<\/a>\n    \n<\/div>\n<div class=\"wprm-spacer\" style=\"height: 20px;\"><\/div>\n<div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#9e9e9e\"><g><path d=\"M12,0 C18.627,0 24,4.373 24,11 C24,19.406 18.646,24 18.646,24 L18.646,24 L5.354,24 C5.354,24 0,19.406 0,11 C0,4.373 5.373,0 12,0 Z M12,2 C6.206,2 2,5.785 2,11 C2,16.956 4.962,20.716 6.168,22 L6.168,22 L17.832,22 C19.032,20.724 22,16.962 22,11 C22,5.785 17.794,2 12,2 Z M15.4175,17.7983 C15.9697847,17.7983 16.4175,18.2460153 16.4175,18.7983 C16.4175,19.3111358 16.0314598,19.7338072 15.5341211,19.7915723 L15.4175,19.7983 L8.5825,19.7983 C8.03021525,19.7983 7.5825,19.3505847 7.5825,18.7983 C7.5825,18.2854642 7.96854019,17.8627928 8.46587887,17.8050277 L8.5825,17.7983 L15.4175,17.7983 Z M12,4.2544 C15.173,4.2544 17.746,6.8264 17.746,10.0004 C17.746,13.1734 15.173,15.7454 12,15.7454 C8.827,15.7454 6.254,13.1734 6.254,10.0004 C6.254,6.8264 8.827,4.2544 12,4.2544 Z M10.9999773,6.38993761 C9.41864646,6.82850486 8.254,8.28073633 8.254,10.0004 C8.254,12.0654 9.935,13.7454 12,13.7454 C14.065,13.7454 15.746,12.0654 15.746,10.0004 C15.746,8.28110051 14.5818468,6.82911997 13.0010273,6.39021638 L13,9.2962 C13,9.84848475 12.5522847,10.2962 12,10.2962 C11.4871642,10.2962 11.0644928,9.91015981 11.0067277,9.41282113 L11,9.2962 Z\"><\/path><\/g><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-times-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-prep-time-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-time-label wprm-recipe-prep-time-label\">Temps de pr\u00e9paration <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-prep_time wprm-recipe-prep_time-minutes\">10<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutes<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-prep_time-unit wprm-recipe-prep_timeunit-minutes\" aria-hidden=\"true\">min<\/span><\/span><\/div><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-cook-time-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-time-label wprm-recipe-cook-time-label\">Temps de cuisson <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-cook_time wprm-recipe-cook_time-minutes\">20<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutes<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-cook_time-unit wprm-recipe-cook_timeunit-minutes\" aria-hidden=\"true\">min<\/span><\/span><\/div><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-total-time-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-time-label wprm-recipe-total-time-label\">Temps total <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-total_time wprm-recipe-total_time-minutes\">30<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutes<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-total_time-unit wprm-recipe-total_timeunit-minutes\" aria-hidden=\"true\">min<\/span><\/span><\/div><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-container-columns-spaced\">\n\t<div>\n    \t<div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#9e9e9e\"><path d=\"M19.5441,12.0586 L17.8411,12.3146 L17.8411,14.0376 L17.8411,17.8606 L6.1591,17.8606 L6.1591,14.0376 L6.1591,12.3146 L4.4561,12.0586 C3.0331,11.8446 2.0001,10.6536 2.0001,9.2246 C2.0001,7.6626 3.2471,6.3876 4.7971,6.3406 C4.8651,6.3486 4.9351,6.3556 5.0051,6.3576 L6.3221,6.4136 L6.8931,5.2246 C7.8481,3.2356 9.8051,1.9996 12.0001,1.9996 C14.1951,1.9996 16.1521,3.2356 17.1071,5.2246 L17.6781,6.4136 L18.9951,6.3576 C19.0641,6.3556 19.1321,6.3486 19.2021,6.3406 C20.7531,6.3866 22.0001,7.6626 22.0001,9.2246 C22.0001,10.6536 20.9671,11.8446 19.5441,12.0586 L19.5441,12.0586 Z M6.1591,22.0006 L17.8411,22.0006 L17.8411,19.8606 L6.1591,19.8606 L6.1591,22.0006 Z M19.1141,4.3386 C19.0451,4.3386 18.9801,4.3566 18.9101,4.3596 C17.6741,1.7836 15.0491,-0.0004 12.0001,-0.0004 C8.9511,-0.0004 6.3261,1.7836 5.0901,4.3596 C5.0211,4.3566 4.9551,4.3386 4.8861,4.3386 C2.1881,4.3386 0.0001,6.5266 0.0001,9.2246 C0.0001,11.6736 1.8081,13.6836 4.1591,14.0376 L4.1591,22.3756 C4.1591,23.2696 4.8901,23.9996 5.7831,23.9996 L18.2171,23.9996 C19.1101,23.9996 19.8411,23.2696 19.8411,22.3756 L19.8411,14.0376 C22.1911,13.6836 24.0001,11.6736 24.0001,9.2246 C24.0001,6.5266 21.8131,4.3386 19.1141,4.3386 L19.1141,4.3386 Z\" id=\"Fill-1\"><\/path><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><\/div>\n\t\t<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-course-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-tag-label wprm-recipe-course-label\">Type de plat <\/span><span class=\"wprm-recipe-course wprm-block-text-normal\">D\u00e9jeuner, go\u00fbter<\/span><\/div><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-cuisine-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-tag-label wprm-recipe-cuisine-label\">Cuisine <\/span><span class=\"wprm-recipe-cuisine wprm-block-text-normal\">Am\u00e9ricain, fran\u00e7ais<\/span><\/div><\/div>\n    <\/div>\n    <div>\n        <div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#9e9e9e\"><path d=\"M15.9199,4.9443 L18.1399,2.7243 C18.5509,2.3133 19.0909,2.1083 19.6299,2.1083 C20.1699,2.1083 20.7099,2.3133 21.1209,2.7243 C21.9429,3.5473 21.9419,4.8843 21.1209,5.7073 L18.9019,7.9253 C18.0799,8.7483 16.7419,8.7483 15.9199,7.9253 C15.0979,7.1033 15.0979,5.7663 15.9199,4.9443 M23.5529,22.1383 L13.3369,11.9233 L15.3109,9.9493 C15.9559,10.3353 16.6809,10.5413 17.4109,10.5413 C18.4629,10.5413 19.5159,10.1403 20.3159,9.3403 L22.5349,7.1213 C24.1369,5.5183 24.1369,2.9123 22.5349,1.3103 C21.7599,0.5343 20.7279,0.1073 19.6299,0.1073 C18.5329,0.1073 17.5019,0.5343 16.7259,1.3103 L14.5059,3.5303 C13.7299,4.3063 13.3029,5.3383 13.3029,6.4343 C13.3029,7.1883 13.5179,7.9053 13.8959,8.5363 L11.9229,10.5083 L9.9489,8.5353 C10.8909,6.9593 10.6959,4.8863 9.3399,3.5303 L6.1039,0.2933 C5.7129,-0.0977 5.0799,-0.0977 4.6899,0.2933 C4.2989,0.6833 4.2989,1.3163 4.6899,1.7073 L7.9259,4.9443 C8.4909,5.5093 8.6579,6.3153 8.4459,7.0323 L3.6539,2.2403 C3.2639,1.8493 2.6309,1.8493 2.2399,2.2403 C1.8499,2.6313 1.8499,3.2633 2.2399,3.6543 L7.0319,8.4463 C6.3149,8.6583 5.5089,8.4913 4.9429,7.9253 L1.7069,4.6893 C1.3159,4.2983 0.6839,4.2983 0.2929,4.6893 C-0.0981,5.0803 -0.0981,5.7133 0.2929,6.1033 L3.5289,9.3403 C4.3309,10.1403 5.3829,10.5413 6.4349,10.5413 C7.1649,10.5413 7.8899,10.3353 8.5349,9.9493 L10.5089,11.9233 L0.2929,22.1383 C-0.0981,22.5293 -0.0981,23.1623 0.2929,23.5523 C0.4879,23.7483 0.7439,23.8453 0.9999,23.8453 C1.2559,23.8453 1.5119,23.7483 1.7069,23.5523 L11.9229,13.3373 L22.1389,23.5523 C22.3339,23.7483 22.5899,23.8453 22.8459,23.8453 C23.1019,23.8453 23.3569,23.7483 23.5529,23.5523 C23.9429,23.1623 23.9429,22.5293 23.5529,22.1383\"><\/path><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><\/div>\n\t\t<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-servings-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-servings-label\">Portions <\/span><span class=\"wprm-recipe-servings-with-unit\"><span class=\"wprm-recipe-servings wprm-recipe-details wprm-block-text-normal\">12<\/span> <span class=\"wprm-recipe-servings-unit wprm-recipe-details-unit wprm-block-text-normal\">muffins<\/span><\/span><\/div><\/div>\n    <\/div>\n<\/div>\n\n<div id=\"recipe-613-ingredients\" class=\"wprm-recipe-ingredients-container wprm-recipe-613-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular wprm-recipe-images-before\" data-recipe=\"613\" data-servings=\"12\"><h3 class=\"wprm-recipe-header wprm-recipe-ingredients-header wprm-block-text-uppercase wprm-align-left wprm-header-decoration-line wprm-header-has-actions wprm-header-has-actions\" style=\"\">Ingr\u00e9dients<div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div>&nbsp;&nbsp;<\/h3><div class=\"wprm-recipe-ingredient-group\"><ul class=\"wprm-recipe-ingredients\"><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"1\"><span class=\"wprm-recipe-ingredient-amount\">2<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">petites bo\u00eetes de thon<\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">environ 220 g \u00e9goutt\u00e9s.<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"2\"><span class=\"wprm-recipe-ingredient-amount\">4<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">\u0153ufs<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"3\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">petite courgette<\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">ou 1\/2 courgette r\u00e2p\u00e9e<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"4\"><span class=\"wprm-recipe-ingredient-name\">Petit bouquet de ciboulette et de persil<\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">finement hach\u00e9<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"5\"><span class=\"wprm-recipe-ingredient-name\">Sel et poivre<\/span><\/li><\/ul><\/div><\/div>\n<div id=\"recipe-613-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-613-instructions-container wprm-block-text-normal\" data-recipe=\"613\"><h3 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-uppercase wprm-align-left wprm-header-decoration-line wprm-header-has-actions\" style=\"\">Instructions<div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div>&nbsp;<\/h3><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-613-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\">Pr\u00e9chauffer le four \u00e0 180\u00b0C et graisser un moule \u00e0 muffins en silicone avec de l'huile d'olive.<\/div><\/li><li id=\"wprm-recipe-613-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\">R\u00e2per grossi\u00e8rement la courgette et la laisser de c\u00f4t\u00e9.<\/div><\/li><li id=\"wprm-recipe-613-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\">\u00c9gouttez le liquide de votre thon. C'est important, car s'il y a trop de liquide, les muffins ne prendront pas correctement.<\/div><\/li><li id=\"wprm-recipe-613-step-0-3\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\">M\u00e9langer tous les ingr\u00e9dients dans un grand bol, sans battre les \u0153ufs au pr\u00e9alable. S'assurer que tout est bien incorpor\u00e9, puis verser dans un moule \u00e0 muffins en silicone. Remplir chaque moule \u00e0 muffins aux 3\/4 environ.<\/div><\/li><li id=\"wprm-recipe-613-step-0-4\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\">Cuire au four pr\u00e9chauff\u00e9 pendant 20 minutes ou jusqu'\u00e0 ce qu'il n'y ait plus de liquide.<\/div><\/li><li id=\"wprm-recipe-613-step-0-5\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\">Servez-les chauds ou froids avec une salade et du pain, ou dans le cadre d'un pique-nique. Ces muffins au thon et aux \u0153ufs sont \u00e9galement parfaits dans une bo\u00eete \u00e0 lunch ou comme en-cas.<\/div><\/li><\/ul><\/div><\/div>\n<div id=\"recipe-video\"><\/div>\n\n\n<div class=\"wprm-spacer\" style=\"height: 20px;\"><\/div>\n<div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g id=\"Icons\" stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#9e9e9e\"><path d=\"M9.0039,16.0079 C5.1419,16.0079 1.9999,12.8659 1.9999,9.0039 C1.9999,5.1419 5.1419,1.9999 9.0039,1.9999 C12.8659,1.9999 16.0079,5.1419 16.0079,9.0039 C16.0079,12.8659 12.8659,16.0079 9.0039,16.0079 M23.6209,22.2069 L16.1439,14.7299 C16.1059,14.6919 16.0579,14.6759 16.0159,14.6449 C17.2599,13.1009 18.0079,11.1409 18.0079,9.0039 C18.0079,4.0309 13.9769,-0.0001 9.0039,-0.0001 C4.0309,-0.0001 -0.0001,4.0309 -0.0001,9.0039 C-0.0001,13.9769 4.0309,18.0079 9.0039,18.0079 C11.1409,18.0079 13.1009,17.2599 14.6449,16.0169 C14.6749,16.0579 14.6919,16.1059 14.7299,16.1439 L22.2069,23.6209 C22.4019,23.8169 22.6579,23.9139 22.9139,23.9139 C23.1699,23.9139 23.4259,23.8169 23.6209,23.6209 C24.0119,23.2309 24.0119,22.5979 23.6209,22.2069\"><\/path><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-keyword-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-tag-label wprm-recipe-keyword-label\">Mot-cl\u00e9 <\/span><span class=\"wprm-recipe-keyword wprm-block-text-normal\">Courgette, Muffin aux \u0153ufs, Herbes, Pique-nique, Thon<\/span><\/div><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Vous cherchez un en-cas facile et riche en prot\u00e9ines pour vos d\u00e9placements ? Ces muffins au thon et aux \u0153ufs hyperprot\u00e9in\u00e9s sans gluten ni produits laitiers pourraient bien \u00eatre ce qu'il vous faut ! Ils se pr\u00e9parent en quelques minutes, cuisent au four pendant 20 minutes et sont d\u00e9licieux froids : le compl\u00e9ment parfait pour un pique-nique ou un d\u00e9jeuner...<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/candleinthekitchen.com\/fr\/high-protein-tuna-egg-muffins\/\">Lire la suite<\/a><\/p>","protected":false},"author":1,"featured_media":611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[12,8],"tags":[313,311,222,314,312,310],"class_list":{"0":"post-576","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-gluten-and-dairy-free-meals","8":"category-light-meals","9":"tag-courgette","10":"tag-egg-muffins","11":"tag-herbs","12":"tag-high-protein","13":"tag-picnic","14":"tag-tuna","15":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>High-Protein Tuna Egg Muffins: Gluten and Dairy-Free Recipe for Snacks, Picnics, and Lunches - Candle in the Kitchen<\/title>\n<meta name=\"description\" content=\"Discover our easy, gluten and dairy free, High-Protein Tuna Egg Muffins recipe! 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