{"id":754794,"date":"2022-03-29T15:38:14","date_gmt":"2022-03-29T13:38:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-muffins-packed-with-protein\/"},"modified":"2026-04-16T16:13:18","modified_gmt":"2026-04-16T14:13:18","slug":"fitness-recipe-tuna-muffins-packed-with-protein","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/fitness-recipe-tuna-muffins-packed-with-protein\/","title":{"rendered":"Fitness Recept: Tonijn Muffins, Boordevol Eiwit."},"content":{"rendered":"\n<p><span data-preserver-spaces=\"true\">Wie zegt dat muffins per se zoet moeten zijn?<\/span><\/p>\nVandaag zetten we recepten voor muffins met chocolade, room of andere lekkernijen even opzij en hebben we besloten voor een <\/span><strong><span data-preserver-spaces=\"true\">hartige variant.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Het belangrijkste bestanddeel bestaat uit&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">tonijn met kwark en eiwitten.<\/span><\/strong><span data-preserver-spaces=\"true\"> U zult waarschijnlijk niet verrast zijn dat deze muffins <\/span><strong><span data-preserver-spaces=\"true\">boordevol prote\u00efne zitten.<\/span><\/strong><span data-preserver-spaces=\"true\"> We hebben ook volkorenmeel gebruikt om de juiste consistentie en optimale koolhydraatwaarden te bereiken.\nThen we just added some spices. Geniet van tonijn muffins als een heerlijk hartig ontbijt of een snelle snack.<\/span><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3>Ingredi\u00ebnten:<\/h3>\n<ul><li>240 g <a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tonijn in zoutoplossing<\/a><\/li><li>200 g magere kwark<\/li><li>100 g <a href=\"https:\/\/gymbeam.com\/bio-fine-wholemeal-spelt-flour-vanavita.html\" class=\"ek-link\">volkoren speltmeel<\/a><\/li><li>70 g <a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vloeibaar eiwit<\/a><\/li><li><a href=\"https:\/\/gymbeam.com\/oils\" class=\"ek-link\">oliespray<\/a><\/li><li><a href=\"https:\/\/gymbeam.com\/bio-garlic-dried-granulated-sonnentor.html\" class=\"ek-link\">gedroogde knoflook<\/a> (u kunt ook verse, geperste knoflook gebruiken)<\/li><li><a href=\"https:\/\/gymbeam.com\/bio-basil-sonnentor.html\" class=\"ek-link\">basilicum<\/a><\/li><li><a href=\"https:\/\/gymbeam.com\/bio-pepper-black-ground-sonnentor.html\" class=\"ek-link\">zwarte peper<\/a><\/li><li><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zout<\/a><\/li><\/ul>\n<\/div>\n<div class=\"wp-block-column\"><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/ingredience-tunak.png\" alt=\"Tuna Muffins Packed with Protein - Ingredients\" class=\"wp-image-348786\" title=\"Tuna Muffins Packed with Protein - Ingredients\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/ingredience-tunak.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/ingredience-tunak-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3>Instructies:<\/h3>\n<p>De voorbereiding is heel eenvoudig. Neem een kom en meng <a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tonijn<\/strong><\/a> met h\u00fcttenk\u00e4se.<\/p>\nVoeg de <strong><a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" class=\"ek-link\">eiwitten<\/a>,<\/strong> toe, roer en voeg de <strong><a href=\"https:\/\/gymbeam.com\/bio-fine-wholemeal-spelt-flour-vanavita.html\" target=\"_blank\" aria-label=\" (opent in een nieuw tabblad)\" rel=\"noreferrer noopener\" class=\"ek-link\">bloem<\/a>.<\/strong> Meng alles goed door elkaar.\nFinally, bestrooi met <strong><a href=\"https:\/\/gymbeam.com\/bio-basil-sonnentor.html\" class=\"ek-link\">basilicum<\/a>, <a href=\"https:\/\/gymbeam.com\/bio-garlic-dried-granulated-sonnentor.html\" class=\"ek-link\">knoflook<\/a><\/strong> en voeg <strong><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" class=\"ek-link\">zout<\/a> en <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" class=\"ek-link\">peper<\/a>.<\/strong><\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/proces-muffiny-z-tunaka.png\" alt=\"Tuna Muffins Packed with Protein - Directions:\" class=\"wp-image-348800\" title=\"Tuna Muffins Packed with Protein - Directions:\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/proces-muffiny-z-tunaka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/proces-muffiny-z-tunaka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n<p><span data-preserver-spaces=\"true\">En dan kunt u beginnen met het maken van muffins.\nAls je een muffinvorm hebt, <\/span><strong><span data-preserver-spaces=\"true\">bekleed deze dan met papieren bakjes of <a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\" (opent in een nieuw tabblad)\" rel=\"noreferrer noopener\" class=\"ek-link\">bespuit met olie<\/a><\/span><\/strong><span data-preserver-spaces=\"true\"> om te voorkomen dat het blijft plakken. Als je geen vorm hebt, plaats dan muffinpapier bakjes op een bakplaat en vul ze met het deeg.\nAls u wilt dat uw muffins een perfecte vorm hebben, gebruik dan twee papieren bakjes in plaats van \u00e9\u00e9n (\u00e9\u00e9n binnen de andere), of gebruik, zoals wij, siliconen mallen. U zou ongeveer <\/span><strong><span data-preserver-spaces=\"true\">12 porties van het deeg<\/span><\/strong><span data-preserver-spaces=\"true\"> moeten krijgen. Plaats vervolgens de muffinbak in de oven <\/span><strong><span data-preserver-spaces=\"true\">die voorverwarmd is tot 200 \u00b0C en bak ze gedurende ongeveer 20 minuten.<\/span><\/strong><\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/do-clanku-muffiny-.png\" alt=\"Tuna Muffins Packed with Protein\" class=\"wp-image-348814\" title=\"Tuna Muffins Packed with Protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/do-clanku-muffiny-.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/do-clanku-muffiny--400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Voedingswaarden<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>1 muffin (12 stuks in totaal)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie\u00ebn<\/td><td class=\"has-text-align-center\" data-align=\"center\">68<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eiwitten<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koolhydraten<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vetten<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vezels<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Tonijn muffins zijn een ideaal tussendoortje op het werk, op school en ook onderweg. Wie van hartige ontbijtjes houdt, kan er &#8216;s ochtends direct van genieten, eventueel in combinatie met een kop koffie.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Deel gerust <strong>uw creaties<\/strong> met ons op social media en tag <strong>#gymbeamcom.<\/strong><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tuna muffins zullen je overtuigen met hun heerlijke smaak en ingredi\u00ebnten met uitstekende voedingswaarden. Ze bevatten een hoog gehalte aan eiwitten, waardoor ze je &#8216;s ochtends bij het ontbijt vullen of als een snack gedurende de dag.<\/p>\n","protected":false},"author":141,"featured_media":782458,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14015,14013,14014],"tags":[14032,14043,14062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754794","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-recipes-nl","8":"category-breakfast-nl","9":"category-snacks-nl","10":"tag-fish-nl","11":"tag-eggs-nl","12":"tag-high-protein-recipes-nl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recept: Tonijn Muffins, Boordevol Eiwit. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tuna muffins met h\u00fcttenk\u00e4se en eieren bevatten een flinke hoeveelheid eiwitten. 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