Chicken Muffins

6 Muffins86 cals

Your new favorite high protein muffin recipe is here, meal prep edition! These low carb Chicken Muffins are packed with protein, super easy to make with simple ingredients, and come with unlimited variations.

Take out a bowl big enough for all of your ingredients and whatever kind of chicken you’re using, I prefer using canned chicken.

If you’re using chicken breast or similar just make sure it’s cooked and chopped up into small pieces.

Add right into your bowl your chicken (1 large drained can for me), 2 large whole eggs, 1 teaspoon of crushed red pepper, 1/2 teaspoon of lemon pepper, 1/4 teaspoon of salt, 2 tablespoons of bacon bits, 1/2 teaspoon of garlic powder, 1/4 cup of fat free cheddar cheese, 1/2 cup of chopped celery, and 1/4 cup of chopped red onion.

Don’t have access to fat free stuff? Don’t worry, reduced or full fat really won’t add that much fat to the recipe.

Mix all of those chicken muffins mix ingredients together. I like using my hand(s) to do this!

Coat a muffin pan with some non-stick cooking and evenly distribute your mix into your muffin spots with a spoon. I made 6 today.

You can make your muffins however big or small you want them. Keep in mind that cooking times may change depending on the size of your muffins.

Bake your chicken muffins on 350F/176C for around 30-35 minutes or until there’s a brown tint to them.

Pro tip? Easily change this recipe up by adding in other chopped vegetables, sauces, seasonings, cheeses, meats, and so on! Let us know your favorite combinations for these in the comments below.

Ready for dessert? How about Birthday Cake Protein Muffins!?

Chicken Muffins Recipe

Chicken Muffins

Low carb Chicken Muffins are here! This easy to make and high protein muffin recipe is great for meal prep and absolutely delicious.
5 from 1 vote
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: American
Keyword: chicken muffins, healthy, keto, low carb
Servings: 6 Muffins
Calories: 86kcal
Cost: $3

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


  • 12.5 Ounces Chicken - or Any Cooked Protein
  • 2 Large Whole Eggs
  • ½ Cup Celery - Chopped
  • ¼ Cup Red Onion - Chopped
  • ½ Teaspoon Lemon Pepper
  • 2 Tablespoons Bacon Bits
  • ¼ Cup Cheddar Cheese - Fat Free
  • 1 Teaspoon Crushed Red Pepper
  • ½ Teaspoon Garlic Powder
  • ¼ Teaspoon Salt


  • Drain your Canned Chicken
  • Chop up your Celery and Red Onion
  • Add all of your ingredients into 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 350F/176C for 30-35 minutes or until they start to brown



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


Calories: 86kcal | Carbohydrates: 1g | Protein: 13.8g | Fat: 3g | Saturated Fat: 0.8g | Sodium: 423.5mg | Fiber: 0.1g | Sugar: 0.3g


  1. Sonya on August 9, 2016 at 12:00 am

    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?

    • Derek Howes on August 10, 2016 at 12:00 am

      They’ll definitely freeze ok! Thanks Sonya

      • Reggie on April 23, 2022 at 12:09 am

        What’s the best way to reheat them?

      • Derek Howes on August 22, 2022 at 7:04 pm

        I’ve been using the air fryer lately!

  2. Kurt on April 8, 2016 at 12:00 am

    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.

    • Derek Howes on April 9, 2016 at 12:00 am

      Yo Kurt! Seriously, a cookbook is coming REALLY soon…REALLY soon. Keep your eyes open! Thank you

  3. zach on February 19, 2016 at 12:00 am

    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!!!!

    • Derek Howes on February 23, 2016 at 12:00 am

      Hey Zach! Seriously, it’s coming soon! I keep going back and forth about what I want to put out. I really appreciate the kind words!

  4. Dan on January 12, 2016 at 12:00 am

    These are amazing! Definitely will be making them again.

  5. Christine on December 18, 2015 at 12:00 am

    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!!!!

  6. Deb Seyler on April 10, 2015 at 12:00 am

    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!

  7. Molly on March 7, 2015 at 12:00 am

    Made these for dinner tonight. They were delicious and so easy! Will be making a cheesecake next! 🙂

  8. Gabriella on March 3, 2015 at 12:00 am

    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….)

  9. Rana on January 13, 2015 at 12:00 am

    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.

  10. Kelly on August 20, 2014 at 12:00 am

    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 Howes on August 21, 2014 at 12:00 am

      That’s beautiful Kelly! Thank you so much for the kind words! 🙂

  11. Malli on July 19, 2014 at 12:00 am

    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!

    • Malli on July 19, 2014 at 12:00 am

      ^I meant to post in the Sriracha Tuna Cake…so many recipe tabs open. Yum.

  12. Angie Roberts on March 29, 2014 at 12:00 am

    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. 🙂

    • Derek Howes on March 31, 2014 at 12:00 am

      Thanks Angie! I’m glad you liked them 🙂 – Let me know how the chicken comes out!

      • Angie Roberts on March 31, 2014 at 12:00 am

        Kids and hubby all approved of the Bacon Cornbread chicken. I would call that a success! Keep the recipes coming!

      • Derek Howes on March 26, 2014 at 12:00 am

        Thanks Mandy! I’m glad you liked them 🙂

  13. Mandy on March 19, 2014 at 12:00 am

    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!

  14. Jennifer on March 12, 2014 at 12:00 am

    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.


  15. Cameron on February 24, 2014 at 12:00 am

    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!

    • Derek Howes on February 25, 2014 at 12:00 am

      Thank you Camneron. Glad you liked them! I’ll do my best!

  16. Keith on January 25, 2014 at 12:00 am


    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!

    • Derek Howes on January 26, 2014 at 12:00 am

      Love it Keith! Thanks for the positive comment, I really appreciate it.

  17. Nicole on December 31, 2013 at 12:00 am

    How many muffins does this make?

  18. AmyleeD on December 16, 2013 at 12:00 am

    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!

  19. Christina on December 8, 2013 at 12:00 am

    If I use regular chicken, do I cook it already or use it raw?

  20. Erin on November 19, 2013 at 12:00 am

    Holy yum! I’m in love with this recipe! I want to eat all of them! It’s almost like a quiche in a way. Good work!

    • Derek Howes on November 21, 2013 at 12:00 am

      Thanks Erin! It’s usually hard for me not to eat all of them in one sitting too!

  21. Naveen on November 13, 2013 at 12:00 am


    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!

  22. Bonnie on October 31, 2013 at 12:00 am

    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

  23. Liana on August 29, 2013 at 12:00 am

    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!

  24. Nino on July 30, 2013 at 12:00 am

    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!

    • Derek Howes on July 30, 2013 at 12:00 am

      I’ll do my best! Thanks for the support Nino 🙂

  25. Katie on July 24, 2013 at 12:00 am

    I’m trying this tonight! I’ve seen another recipe adding cooking oats, have you tried it?

    • Derek Howes on July 24, 2013 at 12:00 am

      Hi Katie! Yes, you can definitely add oats too. 🙂 Hope you like it

  26. Tawny on May 30, 2013 at 12:00 am

    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!

    • Derek Howes on May 31, 2013 at 12:00 am

      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.

  27. Erik on May 12, 2013 at 12:00 am

    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.

    • Derek Howes on May 12, 2013 at 12:00 am

      Hi Erik! Haha, you don’t know how much I appreciate that. As long as your taste buds are happy and your macros are met, I’m happy! Thanks my friend

  28. Alex on May 6, 2013 at 12:00 am

    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

    • Derek Howes on May 8, 2013 at 12:00 am

      Thanks for the kind words Alex, I really appreciate that! I’ll be doing something like that soon!

  29. Bryan on April 27, 2013 at 12:00 am

    Just made these. Told myself I was only going to eat one. Ate three, delicious.

    • Derek Howes on April 29, 2013 at 12:00 am

      Love that! Glad you liked them. Thanks Bryan

  30. Travis on April 17, 2013 at 12:00 am

    Very good looking recipe. Running by the store after work and will be making this for dinner. Thanks!

    • Derek Howes on April 18, 2013 at 12:00 am

      No problem Travis! Let me know how you like them my friend

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