Looking for an easy protein-rich snack for when you’re on the go? These gluten and dairy free High-Protein Tuna Egg Muffins could be just the thing for you! They come together in just a few minutes, bake in the oven for 20 mins and are delicious cold: the perfect addition to any picnic or lunch box or just as a healthy snack!
Check out this video where I show you how to make these delicious muffins, along with some other picnic food ideas 🙂
My family just loves these. Its one of those recipes that was born out of emergency! When we are invited over to friends’ houses, I often offer to take a meal for my boys because I know that their allergies can be challenging if you’re not used to it. On this particular occasion, I had forgotten to do it so I looked at what was in my fridge and cupboards and came up with this little gem.
These Tuna Egg Muffins are so tasty and the herbs give them an extra kick. I like to add some courgettes too, for extra vitamins and fibre. With all the protein from the eggs and tuna, these little muffins are almost a meal in themselves!
So, do you want to find out how to make them? Read on my friend, you will see that it is really very simple!
Ingredients Needed to Make Gluten and Dairy Free High-Protein Tuna Egg Muffins
Makes 12 muffins
- 2 small cans tuna, approx 220g drained.
- 4 eggs
- 1 small courgette, or 1/2 a large courgette, grated
- Small bunch chives and parsley, finely chopped
- Salt and pepper
Canned Tuna
My aim in this recipe is to make it as easy as possible, so I use canned tuna. Try and by the best quality you can. Tuna in brine works better in this recipe that tuna in oil.
Eggs
I always use organic eggs if I can get them, or free range at the very least. The eggs we get here in France are quite large, so you may need to add an extra egg if yours’ are smaller.
Courgette
Again, I prefer to buy organic, especially as I like to leave the skin on when I grate it for this recipe. A medium sized courgette would be fine.
Herbs
The herbs I prefer for this recipe are parsley and chives, but you can use any you like. I think basil would be good, and possibly thyme too.
How to make Gluten and Dairy Free High-Protein Tuna Egg Muffins
Preheat your oven to 180°C and grease a silicone muffin tray with olive oil.
Coarsely grate your courgette and leave to one side.
Next, strain the liquid off your tuna. This is important because, if there is too much liquid, the muffin will not set properly.
I like to mix all of the ingredients together in one big bowl, no need to beat the eggs first. Make sure everything is well incorporated and then pour into a silicone muffin tray. Fill up each muffin cup to about 3/4.
Bake in the preheated oven for 20 mins or until there is no liquid.
Serve warm or cold with salad and bread, or as part of a picnic. These tuna and egg muffins also work perfectly in a lunch box or on their own as a snack.
Why are these Gluten and Dairy Free Tuna Egg Muffins high protein?
The protein in this recipe comes from the eggs and the tuna. To give you an idea, the protein content of 1 muffin is 7.58g. This equates to 13.5 % of the recommended daily intake for men, 16.5 % for women and 22.3% for children aged 9-13 years. This is a substantial amount of protein for a small muffin, especially if you eat two, which it is very easy to do 😉
Of course, these Tuna Egg Muffins should always be eaten as part of a balanced diet.
For more information about how much protein you should be eating per day, take a look at this article.
Complete Nutritional Information
Here is a detailed breakdown of the nutritional content per muffin:
- Calories: 65
- Protein: 7.58g
- Carbohydrates: 0.71g
- Fats: 3.45g
- Fiber: 0.1g
Variations and Substitutions
- Cheese: Sprinkle some (dairy-free) cheese on top before baking for extra flavour.
- Vegetables: Try adding grated carrots or finely chopped peppers for more colour and variety.
- Spices: Add a pinch of paprika or chili flakes for a spicy kick. Nutmeg would also be a good addition.
Tips and Tricks
- Drain Well: Ensure the tuna is well-drained to prevent the muffins from becoming soggy.
- Even Baking: Use a silicone muffin tray to ensure even baking and easy removal. If you don’t have a silicone muffin tray, you can use silicone muffin liners in a metal muffin tray. Make sure you oil the muffin tray or liners before pouring in the mixture, otherwise they will stick.
- Batch Cooking: Double the recipe and freeze the extra muffins for quick snacks.
How to Store Gluten and Dairy Free High-Protein Tuna Egg Muffins
These Tuna Egg Muffins will last up to four days in an air tight container in the fridge.
It is possible to freeze these muffins too. When you are ready to eat them, you can leave them to defrost in the fridge, or you can defrost them in the microwave for 30 seconds.
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Should I Serve these Gluten and Dairy Free High-Protein Tuna Egg Muffins with a Sauce?
These Tuna Egg Muffins are perfectly moist and do not require a sauce. However, if you prefer to eat them with a sauce, I would suggest a herb mayonnaise or a tomato sauce.
So, will you use these Gluten and Dairy Free High-Protein Tuna Egg Muffins as a tasty addition to your next picnic? Let me know in the comments, I love to hear from you 🙂
Looking for more egg-based meals? Try this Courgette Flan.
Do you need more gluten and dairy free meal ideas? I have you covered here!
High-Protein Tuna Egg Muffins: Gluten and Dairy-Free Recipe for Snacks, Picnics, and Lunches
Ingredients
- 2 small cans tuna approx 220g drained.
- 4 eggs
- 1 small courgette or 1/2 a large courgette, grated
- Small bunch chives and parsley finely chopped
- Salt and pepper
Instructions
- Preheat your oven to 180°C and grease a silicone muffin tray with olive oil.
- Coarsely grate your courgette and leave to one side.
- Strain the liquid off your tuna. This is important because, if there is too much liquid, the muffin will not set properly.
- Mix all of the ingredients together in one big bowl, no need to beat the eggs first. Make sure everything is well incorporated and then pour into a silicone muffin tray. Fill up each muffin cup to about 3/4.
- Bake in the preheated oven for 20 mins or until there is no liquid.
- Serve warm or cold with salad and bread, or as part of a picnic. These tuna and egg muffins also work perfectly in a lunch box or on their own as a snack.
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