Hidden Veggie Taco Muffins Recipe
Hidden Veggie Taco Muffins are a delicious and nutritious twist on traditional tacos, combining lean ground turkey or beef with shredded vegetables and cheese, baked into convenient, protein-packed muffins. Perfect for a family-friendly meal or snack, these savory muffins sneak in a variety of veggies and bold taco flavors, making them a great choice for picky eaters and health-conscious cooks alike.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 8-10 muffins 1x
- Category: Snack, Main Dish
- Method: Baking, Sautéing
- Cuisine: Mexican-inspired
- Diet: Low Fat
Ingredients
Scale
Main Ingredients
- ½ lb ground turkey or beef
- ½ cup shredded zucchini (squeezed dry)
- ½ cup shredded carrots
- ½ cup finely chopped spinach
- ½ cup salsa (thick preferred)
- ½ cup shredded cheddar cheese
- 2 eggs
- ¼ cup oat flour or breadcrumbs
- 1 tsp taco seasoning
- Pinch of salt
Instructions
- Preheat & Grease: Preheat your oven to 375°F (190°C). Thoroughly grease your muffin tin or line it with silicone liners to prevent sticking.
- Brown Meat: In a skillet over medium heat, cook the ground turkey or beef until browned and cooked through. Drain any excess fat to keep the muffins lean.
- Add Veggies: Stir in the shredded zucchini, carrots, and chopped spinach to the skillet. Cook for 2 to 3 minutes to soften the vegetables slightly.
- Mix It Up: Remove the skillet from heat. Add the salsa, shredded cheddar cheese, eggs, oat flour or breadcrumbs, taco seasoning, and a pinch of salt. Mix well and let the mixture sit for 5 minutes to allow the ingredients to absorb moisture and bind together.
- Fill & Press: Spoon the mixture evenly into the prepared muffin cups, filling each nearly to the top. Press down firmly with the back of a spoon to compact the ingredients and shape the muffins.
- Bake: Bake in the preheated oven for 18 to 20 minutes, or until the muffins are golden brown, firm to the touch, and thoroughly cooked in the center. Allow them to cool in the pan for 5 to 10 minutes before removing to avoid breaking.
Notes
- For crispier sides, use a metal muffin tin instead of silicone liners.
- If the mixture feels too wet, add an additional tablespoon of oat flour or breadcrumbs.
- To make these muffins kid-friendly, use a mild salsa and omit any chili powder or extra spicy taco seasoning.
Nutrition
- Serving Size: 1 muffin
- Calories: 130
- Sugar: 2g
- Sodium: 350mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 10g
- Cholesterol: 70mg
Keywords: hidden veggie muffins, taco muffins, healthy taco recipe, kid-friendly tacos, ground turkey recipe, vegetable muffins, high protein muffins
Find it online: https://cheflenacooks.com/hidden-veggie-taco-muffins-recipe/
