Cook This: Gluten-free Meat Muffins (an easy, high-protein grab and go lunch!)

62b68ed60976f837dd077df9c75fe489 Meat Muffins: Gluten and dairy free meaty goodness.

A patient recently told me she made up a recipe for “buffaluffins.” Buffalo meat muffins. Brilliant, I thought. And look what was sitting in my fridge- a pound of grass fed grass finished beef waiting to be made into burgers. Forget it! Muffins it is.

They were good. Not great. I tweaked the recipe a bit to add more veggies and took out a few things I threw in there that didn’t work (flax seeds for one- not sure what I was thinking.)

This recipe includes quinoa as an option, which I usually make it the night before so it will be cool for mixing into the meatloaf. Here is a great link for instructions on cooking it. I take a simpler approach and just go 2:1 with water to quinoa but her instructions lead to a much yummier result.


  • 1 lb grass fed/grass finished ground beef
  • 1-2 TBSP olive oilDSC_3559
  • 1 medium onion: minced
  • 2 medium or one large carrot: minced
  • 4-5 cups of chard cut into tiny strips- packed tightly into measuring cup, or spinach same as chard or frozen
  • 1 cup cooked quinoa (optional)
  • 2 eggs lightly beaten
  • 2 TBSP tomato paste
  • ¼ tsp salt
  • pepper grinder with whole pepper


  1. If you haven’t cooked quinoa, do so now. See above.
  2. While quinoa is cooking heat 1 TBSP oil in sauté pan over medium heat. Once hot add minced onion. Sauté about 5 minutes or until onion is soft and starting to brown. Add carrots. Cook until just soft. Add chard and cook until soft. Please note at any time if you need a little more olive oil, feel free to add it.
  3. Remove from heat and put in large bowl to cool. When it’s slightly cool add quinoa, tomato paste, egg, salt and a few turns of pepper to the bowl. Mix well. I use my hands (make sure to clean up well though…raw meat and all.)
  4. Add meat. Mix.
  5. Add egg. Mix.
  6. Roll into balls and drop into muffin tin. You can use cupcake liners or not. This recipe made 7 muffins for me.
  7. Cook 15-20 min until cooked through.

You can serve with red sauce or ketchup. Remember, just because there are veggies in your main dish doesn’t mean it’s not a good idea to have a side veggie! The more the merrier. I like to serve this with with sautéed spinach or kale with a pinch of salt.





Cook This: Gluten-free Meat Muffins (an easy, high-protein grab and go lunch!)

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