Need healthy, vegetarian high protein scone or muffin recipe

[jazzharmony]

We have a very busy homeschooling schedule with us getting up and in the car very early a few days per week. On those days I really need something quick and healthy and filling for my kids to eat on the go. I was thinking maybe there is a way to pack a meal into a muffin or scone, bake a bunch, freeze them and heat in the morning.
I am not much of a chef but does this sound doable? My thought was not to make something starchy - more protein and fiber may tide them over and give them a good start to the day. I don't want to use sugar but could use honey or maple syrup. My 6yo has a sweet tooth so making something sweet will have a higher rate of success 9yo is flexible.

[californiajenn]

If you do a search you'll find lots of threads that will give you ideas.

Check out www.elanaspantry.com for almond and coconut flour recipes. Good fats/proteins. She has a couple recipes that use only fruit to sweeten. Also, you can sub honey for the agave in the recipes.

Also, try green smoothies and hard-cooked eggs.

[sewchris2642]

Try timbales (http://www.google.com/search?q=timba...f2d16044440e73) or egg muffins (http://www.google.com/search?q=timba...f2d16044440e73).

From my 1956 Betty Crocker cookbook: Ham or Chicken Timbales

Mix...
4 eggs, slightly beaten
1 1/4 cup milk
1 tsp each salt and onion juice (I do minced onion)
1/8 tsp papper
1/4 tsp paprika
1 1/2 to 2 cups chopped cooked ham or chicken

Spoon into buttered custard cups (I use a large muffin pan). Set in pan of water (1" deep). Bake in mod. oven (350 degrees) ntil firm (about 30 minutes). Unmold. Serve with hot Bechamel Sauce. (I omit the sauce if using the timbales as an on-the-go breakfast or snack). Serves 6.

This one my mil gave me: Tuna Muffins

1 6 oz can of tuna or salmon (I've also used cooked chicken)
1 cup sharp cheddar cheese, shredded
1 cup Monteray Jack cheese, shredded
2 cups cooked rice
1/2 tsp salt
2 eggs
1/2 cup milk
pepper to taste
1 cup chopped black olives

Crumble tuna or salmon in mixing bowl, add rest of ingredients. Spoon into greased muffin pan. Cook at 350 degrees for about 20-30 minutes. Makes 6-12 muffins, depending on size of muffin pan.

[jazzharmony]

Thank you sewchris. I forgot to mention that they need to be vegetarian - sorry! I have edited my title.

californiajenn, I did a search but didn't find threads specifically with high protein scones/muffins. Perhaps I didn't go far back enough in my search.

I just thought of quinoa - that would be a great muffin/scone ingredient with good protein

[sewchris2642]

That does change things. Are you lacto-ovo vegetarians or vegans? I found this egg muffin recipe on a paleo recipe site. http://everydaypaleo.com/2010/03/24/egg-cupcakes/ While it does contain bacon, I don't see why you can't omit it.

[CookiePie]

You could just sub 1/2 of the flour for almond meal in any muffin recipe.

[jazzharmony]

Thank you

I should have been more specific. It needs to be non-dairy and vegetarian (perhaps I should post on the vegetarian board)

I went to the health food store yesterday and checked out out the baking section. I think I will use bean flour, quinoa, coconut flour and some others that said high protein/fiber. Maybe some shredded zucchini and non-dairy chocolate chips

I am not a natural when it comes to cooking so I do best with a really specific recipe in front of me. I was hoping there was a recipe out there that met all of my requirements but that wasn't realistic. I just need to get bold and creative

[caiesmommy]

I make a regular ww muffin like banana or pumpkin and punch it up. I use half almond flour, add coconut milk, dried coconut, hemp seeds or sunflower seeds ect.

[californiajenn]

Originally Posted by jazzharmony

Thank you
I was hoping there was a recipe out there that met all of my requirements but that wasn't realistic. I just need to get bold and creative

Both of these sites have exactly what you are looking for:

www.elanaspantry.com

www.thespunkycoconut.com

Lot's of high protein nut and coconut flour recipes on both.

[organicmidwestmama]

Originally Posted by jazzharmony

Thank you

I should have been more specific. It needs to be non-dairy and vegetarian (perhaps I should post on the vegetarian board)

I went to the health food store yesterday and checked out out the baking section. I think I will use bean flour, quinoa, coconut flour and some others that said high protein/fiber. Maybe some shredded zucchini and non-dairy chocolate chips

I am not a natural when it comes to cooking so I do best with a really specific recipe in front of me. I was hoping there was a recipe out there that met all of my requirements but that wasn't realistic. I just need to get bold and creative

coconut flour basically requires eggs, lots of eggs. are you able/willing to eat eggs? i second www.elanaspantry.com for high protien muffin recipes but most use eggs, though not dairy or meat.

[sewchris2642]

Originally Posted by jazzharmony

Thank you

I should have been more specific. It needs to be non-dairy and vegetarian (perhaps I should post on the vegetarian board)

Try allergy boards as well. Especially those that are allergic to dairy. When Joy had a friend who was allergic to all dairy, I learned to substitute ingredients in some of my recipes from her mother. It was many years ago and all I remember now is that applesauce/juice was used instead of milk in some of the bread recipes.

[deditus]

I make this scone recipe all the time:

http://tiffanyteske.blogspot.com/200...-pleasure.html

And here's my almond flour muffin recipe:

http://allrecipes.com/PersonalRecipe...ns/Detail.aspx

I have now made versions with zucchini and cocoa, and apples in place of the carrots. Of course if you can use eggs, that adds to the protein.

[Bettercare]

Honey Rhubarb Muffins recipe

"hiiiiiii here is Honey Rhubarb Muffins recipe for you..hope this will help you.

Ingredients list:

1 cup of oats.
¾ cup of unbleached white flour.
1 cup of diced rhubarb.
1 tablespoon of baking powder.
½ teaspoon of salt.
½ cup of honey.
½ cup of skim milk.
1 large egg.
1 tablespoon of grated ginger root.
1 tablespoon of canola oil.
Paper liners or cooking spray.

Instructions:

Preheat your oven to 375°F (190°C).

Line 12 muffin cups with paper liners or spray with oil.

In a bowl, combine the oats, flour, diced rhubarb, baking powder and salt.

In another bowl, stir together the honey, milk, egg, grated ginger and canola oil.

Form a well in the dry ingredients and pour the milk mixture into the well.

Stir just until the dry ingredients are moistened.

Divide the batter among prepared muffin cups and bake for about 18 minutes or until the tops are golden and spring back when touched."

[GoGoGirl]

We are LOVING the vegan full meal muffins here. I make mine with carrots instead of zucchini, golden raisins, and 1/2 ww flour 1/2 oat flour. They're so delicious that they're my new recipe for new moms and long trips. Now I'm off to look at the other linked recipes!!

[GoGoGirl]

Now that I go back and reread your posts, I'm not sure the recipe I posted is what you're looking for. Unless you can change the flours to a more high protein flour, I guess, but I have no idea how!

Emily, DH has been begging me to learn how to make almond flour treats but I just haven't gotten around to it yet. Both those recipes look INCREDIBLE. DH thanks you in advance.