Egg-Free Meal-Prep Muffins

Ingredients

• 150 g cooked brown lentils — well drained
• 120 g cooked quinoa — cooled
• 120 g firm tofu — crumbled finely
• 18 g white miso paste — stirred smooth
• 6 g fresh ginger — finely grated
• 30 g oat flour — plain
• 10 g neutral oil — plus extra for greasing
• 10 g low-sodium soy sauce — or tamari optional

Instructions

1. Preheat the oven to 190°C and lightly grease 6 cups of a muffin tray with a small amount of neutral oil.
2. In a medium bowl, mash the cooked brown lentils with a fork until partly smooth but still slightly chunky.
3. Add the cooked quinoa and crumbled firm tofu to the lentils and mix well to form a cohesive, slightly sticky mixture.
4. In a small bowl, whisk together the white miso paste, finely grated ginger, neutral oil, and low-sodium soy sauce (if using) until smooth.
5. Pour the miso-ginger mixture over the lentil-quinoa-tofu base, sprinkle in the oat flour, and stir thoroughly until everything is evenly combined and holds together when pressed.
6. Divide the mixture evenly into the 6 muffin cups, pressing down firmly with the back of a spoon to compact each muffin so it bakes into a solid, moist bite.
7. Bake for 18–20 minutes until the tops are set and lightly golden at the edges; allow the muffins to cool in the tray for at least 5 minutes before gently loosening and removing.
8. Serve 2–3 muffins per person for a small, protein-dense dinner, pairing with a few slices of soft cooked vegetables if desired, while keeping portions modest for easier tolerance on GLP-1 medication.