Chicken Muffins Recipe (Low Carb/High Protein)

Chicken Muffins Recipe
Written by The Protein Chef

Do you like breakfast muffins? How about a delicious chicken lunch or dinner muffin? Not only just delicious but this chicken muffins recipe is extremely healthy, low carb, AND high protein as well! One of my favorite recipes to eat throughout the week.

Here is the recipe:

  • 12.5oz (354g) Canned Chicken (or 10oz Regular Chicken)
  • 2 Large Whole Eggs
  • 1/2 Cup (60g) Chopped Celery
  • 1/4 Cup (38g) Chopped Red Onion
  • 1/2 Teaspoon Lemon & Pepper
  • 2 Tablespoons (14g) Real Bacon Bits
  • 1/4 Cup (28g) Fat Free Cheddar Cheese
  • 1 Teaspoon Crushed Red Pepper
  • 1/2 Teaspoon Garlic Powder
  • 1/4 Teaspoon Salt

Calories in the WHOLE recipe:

  • Calories: 518
  • Fat: 18g
  • Saturated Fat: 5g
  • Sodium: 2541mg
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 2g
  • Protein: 83g

Calories per muffin (if you make 6 muffins):

  • Calories: 86
  • Fat: 3g
  • Saturated Fat: .8g
  • Sodium: 423.5mg
  • Carbs: 1g
  • Fiber: .1g
  • Sugar: .3g
  • Protein: 13.8g

Drain your Canned Chicken. Chop up your Celery and Red Onion. Combine all of your ingredients together in a bowl. Mix everything together. Take out a muffin pan and coat it with non-stick cooking spray. Evenly distribute your mix into the muffin spots. Bake on 350°F/176°C for 30:00-35:00 (or until a brown tint appears). Enjoy your healthy muffins!


  • Double or triple the recipes so you can eat it all week long!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • dude – your recipes are awesome! Have tried tons of them, you should make a buffalo chicken muffin or something buffalo chicken. Thanks again for all your videos

      • D, do you think adding in some Buffalo sauce to this recipe would make the mix too wet? Pondering trying that & omitting the Lemon Pepper.

          • Made a batch a few days ago & added ~1/2 cup Frank’s Wing sauce. They baked up just fine & O.M.G.! I Whipped up some ranch using Greek Yogurt, ranch dressing mix, and a little milk to thin it (yeah, I know you guys from the NE think Ranch + buffalo sauce is blasphemy, but I can’t stand bleu cheese). The first 6 didn’t stand a chance!

            Saw another similar recipe on Paleo Mom where she added the Frank’s. I made a second batch of 12 & added jalapenos & went a little heavier on the fat free cheddar.

            This will be a STAPLE in my diet! I just ordered 2 Silicone muffin pans so I can do 24 at a time.

            I’m pretty sure there are multiple ways you can riff on this recipe. Thanks for the posting. It really sparked my imagination!

  • Sir, quite possibly the best website for huge guys I have ever seen. I just made these little suckers. Devasatingly good. I’m not a formally trained cook, nor am I some food snob, but according to my senses these chicken biscuts please the palate. This could just be the bacon talking, but I’m pretty sure I’ve stubbled onto baked gold here. Keep up the good work, love the videos. I’ll be making more of these and trying out more of your magical madness.

  • Made these for dinner last night! So incredibly easy and they were delicious, I didn’t have bacon only turkey bacon, which I don’t think made a diferrence. I have two High School athletes in the house and they gave a thumbs up! Thanks for making this mom shine!

    • Haha! Anytime! I always loving hearing stuff like this. I know when I was younger I was definitely a lot pickier than I am now so to hear they like them is awesome! Starting them young.

  • Thank you so much for these wonderfull and healthy options!
    I discovered your website last week and I love it!
    I just made the chicken muffins and they are de- lish!
    Keep up the good work!

  • I made these with diced jalapenos and real bacon – WHOA! Good stuff! I’m excited to try ‘spaghetti chicken muffins’ ‘buffalo chicken muffins’ ‘philly cheesesteak muffins’….the possibilities are endless!

  • Hi Derek,

    Just made these after finding the recipe on Pinterest(I so love that site)! They have turned out amazing! Can’t wait to check out the rest of your site and see what other yummy things I can find. Thanks

  • Hey,

    So i’ve never cooked anything substantial before, other than scrambled eggs. Almost always eat out for every single meal but I realized I wasn’t getting enough protein.

    Had a day off today so I finally decided to get all the ingredients for this. Kind of a pain to get it at first since I had no idea where anything was, lemon pepper was a bitch.
    Just finished eating 3 of them and I have to say I am absolutely impressed with this recipe and how foolproof you made it.

    The chicken chili is in the crock pot as we speak, will comment how that goes when it’s done.

    Keep up the good work.

    Thank you!

    • I try to keep my recipes as simple as possible without compromising the taste so it’s always wonderful to hear stuff like this! You keep up the good work as well and let me know if you try anything else/ever have any questions about anything! Thanks Naveen

  • I am very picky with chicken, and I was not a huge fan of these; however, I could see these being a great snack between meals during the week. Husband liked them, and said he would like them more with fresh chicken, so I will definitely be making them again for him. Too spicy for my liking. Thanks for the recipe. I am determined to try many of your recipes to find some new ideas!

  • Derek,

    Cooked these muffins today and had three of them with a tostada – delicious my friend! I tried adding a little hot sauce on top for an extra kick and it was so delicious. This is now a new staple in my diet and I’m so appreciative – keep up the great work!

  • Thanks for this. I made these with tuna instead of chicken (had none on me at the time) and turned out really nice. Such a great way to get more tuna into my diet and you can vary the flavour so much.

    Once again, thanks Derek. I’ll look forward to more of your videos in the future. Keep up the great work, I for one appreciate it!

  • Hi Derek, would this recipe work for canned tuna too? We don’t have canned chicken here. If you are in the USA, I’m on the other side of the world 😉

    Thanks for the video. It helps with the visual.


  • Added these chicken muffins to my weekend food prep and just had them today. Very good! So glad I found them on Pinterest. I enjoy following you on Facebook too!

  • A friend sent me a link to your site a while back and I’m just now getting around to trying recipes. I just made 2 batches of these, and OMG. So amazing. Perfect for lunch (2 muffins with a side of steamed veggies.) Definitely going to add to regular weekend meal prep. Plan for dinner tonight: your Bacon Cornbread Chicken recipe. Here’s hoping it’s as good as this one. 🙂

  • Made this today and shared with my brother. He’s studied nutrition and has had a lot of experience training and helping people lose weight. I put it in front of him, walked away for a couple seconds, came back to see what he thought and it was gone… He more than approved of your recipes, and we both love your cooking style. We also loved your chicken muffins and pumpkin pie; Keep the deliciousness coming!

  • I hate cooking and hate being in the kitchen ! Id rather be outside 🙂 The food that goes in my face has to be clean and can’t take more than a few minutes to prepare or I loose interest. . . squirrel !!!! I stumbled onto your chicken muffins and fell in love LMOA! I immediately subscribed – first time subscribing to anything – not something I normally do. Your stuff is amazing ! I no longer gag on chicken ! you rock ! Thanks !

  • Derek,
    You are a fit woman’s TOP CHEF! I love your recipes! This chicken muffin has changed the game! I also love your tuna chili (and chicken chili–when I’ve substituted the tuna for chicken), and bodybuilding french toast. I can’t wait to try everything else. Keep up the amazing cooking! and THANK YOU!
    Your recipes take me out of the my green and plain protein rut and let me mix it up a bit. They taste like cheats, but I know exactly what I’m getting and where to put it into my plan! I can even get my family in on some fun, high protein, and low fat meals!
    I absolutely love what you’re doing!
    Any thoughts on a restaurant in the future? We fit folks sometimes just want somebody else to cook for us, and we all know that it’s just not safe for our macros out there!
    I’ll be sending pics of what I’ve made recently soon.

  • Is there anything I could use instead of bacon? I’m not the biggest fan of it (I know, unbelievable right? I’m very picky….)

  • I’ve told you before – thank you so much for your creations. Though I am prepping for a show, I print your food out and try everything after prep. LOVE it all!!! Thank you again Derek. (It was awesome seeing you on!!!!)

    Keep ’em coming! PLEASE!

  • Going to make these for a work brunch potluck! Any idea how many per person? 2? Obviously some may eat more than others – but there is other food too…. thx!!!!

  • Stumbled across your recipies on YouTube you should put out a cook book. I’ve tried a couple of your recipies and they are delicious plus the way you put the nutrient information is really helpful when tracking macros. I don’t normally comment on people’s stuff but your doing an example r service and I wanted you to know it is appreciated. Thank you!!!!

  • Have to agree with Zach, a cookbook would be great. These muffins are among the top 3 of my favorite recipes on your site so far. The macros can not be beat. Half a batch regular and half a batch with some franks hot sauce adds a little variety to it. Thanks Derek for such a great site.

  • I just made these and they are delicious!!!!!! Thank you soo much for this recipe. I would like to make a bunch and freeze them do you think they will freeze ok?

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