[If you're not in the mood for waiting, click here and skip to the recipes!]

Muffins seem to have originated in tenth century England, when they were made mostly by lower class servants. However, they gradually became a staple food for the upper and middle classes as well, as attested to by the famous 19th century British children's song, "The Muffin Man."

You may also be surprised to know that "muffin man" was once an actual career. Similar to milkmen, these "muffin men" would go door to door selling their neighbors muffins to serve with their dinner or afternoon tea.

These original muffins, however, differ quite a bit from the kind you might find at your average American Starbucks. For one thing, they were typically made with yeast (as opposed to batter), were cooked first in an oven and then a griddle, and were far less sweet!

American muffins, which are baked in small tins and are much sweeter than their older cousins, probably developed because they could be made much more quickly, and were thus a better fit for busy American housewives.

Rather appropriately given the extent of the USA's obesity epidemic, the crispy tops of these American muffins eventually inspired the slang term "muffin-top," an unflattering euphemism for fat in the abdominal area that visibly spills out when an overweight person wears unflattering clothing.

In America, bread products that resemble the original muffins are generally called "English Muffins," while the Brits call our sugary concoctions "American-style" or "sweet" muffins.


Unfortunately, the processed mixes that many Americans use to make their muffins today are often packed with unhealthy ingredients, as are most muffins that are commercially sold at coffee shops, grocery stores, and fast-food joints. For example, Pillsbury's Blueberry-Flavored Muffin Mix lists as its first three ingredients bleached flour, sugar, and artificial blueberries.

That's right; these "blueberry muffins" have no blueberries in them at all! What they have instead is worrying amounts of palm oil, canola oil, and corn starch, along with mysterious "artificial flavors" and dubious food coloring agents Blue 2 Lake and Red 40 Lake.

As with most processed foods, it's better to nix typical "muffins" entirely and stick to your own healthier version. So the 123Diet is giving you a head start with these three recipes for Chicken Muffins, Simple Lentil Muffins, and Eggy Lentil Muffins!

Unlike a typical American muffin, which has next to no nutritional value, our muffins combine hearty chickpea and lentil flour and some of our favorite proteins to ensure you'll be satisfied until your next meal.

In Phase 2, you can enjoy these muffins as part of your lunch or dinner with a side of your favorite veggies, and in Phase 3 they could be an awesome breakfast option as well!

Or, if you've been missing sweeter muffins, a few recipe tweaks like subbing cheese, salt, and spices for fruit and Stevia could easily land you a wonderful brunch!


Chicken Muffins


All the fun of muffins without any of the health downsides! Estimated nutritional value of 351 calories, 8.5g fat, 29 mg cholesterol, 41.2g carbohydrate, 7.7g fiber, 26.6g protein, and 7.7g sugar.

Prep Time
10 minutes
Cook time
10 minutes
1 serving


  • 70gms chickpea flour mix with soda water
  • 30gms shredded chicken
  • Fresh salt and pepper
  • 1 tbsp Parmesan cheese
  • Chives

Mix all ingredients and then pop into cupcake maker. Cook for 10 mins.

Recipe provided by

Simple Lentil Muffins

simple lentil muffins

You'll be lovin these easy lentil muffins! Estimated nutritional value of 263 calories, 7.1 g fat, 20 mg cholesterol, 30.6g carbohydrate, 5.4 g fiber, 21.5g protein, and 0g sugar.

Prep Time
10 minutes
Cook time
17 minutes
If on phase 2, entire recipe is half your protein allowance and 2/3 dairy allowance.


  • 50gm lentil flour
  • 1-2 teaspoons Italian herbs
  • 1-2 teaspoons onion salt
  • 2 teaspoons Parmesan cheese
  • 40 ml soda water

Mix all together and put in lightly sprayed muffin tin. Bake at 170 for 17 mins.

Recipe provided by 123Diet Official Phase 2 Recipes

Eggy Lentil Muffins

eggy lentil muffins

Forget Egg Mcmuffins and learn to how make to make this healthy egg muffin instead! Estimated nutritional value (per muffin, if cheddar cheese is selected) of 81 calories, 3.8g fat. 91 mg cholesterol, 5.8g carbohydrate, 1.2g fiber, 6.2g protein, and .3g sugar.

Prep Time
10 minutes
Cook time
30 minutes
15 muffins, 2 muffins per Phase 2 Protein serving


  • 1 spring onion, diced
  • 2 cloves garlic minced
  • Curry powder to taste
  • 7 fresh spinach leaves
  • 2/3rds of a cup lentil flour
  • 1/2 tsp pepper
  • Pinch of chilli flakes
  • 7 large eggs—2 yolks, 5 whites
  • Half-cup grated cheese of choice

Preheat oven to 180C and grease a muffin pan very well. If you do not have a good non-stick muffin pan, use parchment paper liners. In a large bowl, whisk together all ingredients until well combined. Spoon batter into prepared muffin cups to about 3/4 full. Bake 25 to 30 minutes, or until puffed or set to the touch.

Recipe provided by

Want to get in shape for 2020? Join our Facebook support group and learn about 123 Diet from other community members!

Message Us Message Us