Cook This: Gluten-free Meat Muffins (an easy, high-protein grab and go lunch!)
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 oil
- 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
- If you haven’t cooked quinoa, do so now. See above.
- 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.
- 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.)
- Add meat. Mix.
- Add egg. Mix.
- Roll into balls and drop into muffin tin. You can use cupcake liners or not. This recipe made 7 muffins for me.
- 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.