Transform lentils and carrots into tasty, high-fiber, high-protein red lentil muffins. They’re oil-free, flourless, gluten-free, vegan, and satisfying finger food for kids (& adults!)
Why You’ll Love This Recipe
Beyond the usual soups, stews, and curries, I love transforming humble pantry pulses into batches of high-protein, high-fiber chickpea bread, chocolate chickpea truffles, and even vegan bologna. Now, I’m sharing red lentil muffins. They’re simple, low-budget, nutrient-dense, and, unlike many lentil muffin recipes, savory!
Inspired by my lentil crackers, these savory protein muffins use just a cup of red lentils, a carrot, simple spices, and fresh herbs. Thanks to baking powder and baking soda, these eggless muffins bake up soft, fluffy, and perfectly moist. They’re meal-prep and freezer-friendly, highly customizable, and perfect for both children’s and adults’ lunchboxes, picnics, mid-day snacking, post-workout fuel, and even breakfast.
You might also enjoy transforming lentils into lentil taco meat, 2-ingredient lentil tortillas, lentil protein bread, and lentil hummus.
The Ingredients
- Red lentils: Use dry red lentils, removing debris or shriveled lentils. Yellow lentils should also work, as they also soften quickly when soaked.
- Water: To bring the batter to the correct consistency. Low-sodium broth also works for more flavor.
- Garlic: I used a clove of garlic, though ¼ tsp garlic powder works in a pinch.
- Seasoning: I used onion powder, paprika, smoked paprika, turmeric, salt, and optional nutritional yeast (for cheesiness).
- Flax seeds: Use whole flax seeds and grind them yourself or use pre-ground flax seeds. These help bind and add nutty flavor. Alternatively, you could use 20g chickpea flour (which adds even more protein!), or omit them, though the carrot lentil muffins won’t be as flavorful.
- Leavening agents: A combination of baking powder and baking soda adds lift.
- Apple cider vinegar: To activate the leavening agents.
- Carrots: Add nutrients and subtle sweetness.
- Chives: Or your favorite herbs, like parsley, cilantro, or green onions.
For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.
Recipe Variations and Add-Ins
- Psyllium husk: For a more ‘bread-like,’ less muffin-like result, add a small amount (10 grams) of psyllium husk (like I do for my lentil bread).
- Spice: Add a little chili powder, cayenne, red pepper flakes, or chipotle.
- Curry powder: (or garam masala) I love the combination of warm curry spices and lentils. Optionally, also add ground cumin and an optional pinch of ground ginger.
- More vegetables: Add up to ½ cup sauteed spinach/kale, leeks, or mushrooms, corn/peas, shredded broccoli, diced bell peppers, etc. Shredded zucchini may also work, but it must be thoroughly squeezed to remove excess liquid.
- Chunky mix-ins: Sun-dried tomatoes, olives, or cheese (vegan cheddar/feta for vegan lentil muffins).
- Seeds: Like poppy, sesame, pumpkin, or sunflower seeds, etc. In or over the muffins.
How to Make Carrot Lentil Muffins
- Thoroughly rinse the red lentils, then soak them in plenty of water for at least 2 hours.
- Drain, then blend the lentils with fresh water and the garlic in a high-speed blender until completely smooth.
- Preheat the oven to 180C/360F. Meanwhile, transfer the batter to a bowl and stir in the spices. Grind the whole flax seeds in an electric grinder or small blender and add them as well.
- Grate the carrot, chop the chives, and add them to the bowl along with the baking powder, baking soda, and apple cider vinegar.
- Stir, transfer to a parchment-lined muffin tin, and bake 25-30 minutes, until golden. Leave them to cool on a cooling rack, and enjoy!
Serving Suggestions
Enjoy one of these high-protein muffins alone or with:
- Dips/spreads (like salsa, hummus, avocado pesto, guacamole, etc.)
- Alongside soup (check out my vegan soup recipes)
- With a simple side salad, couscous salad, or vegan pasta salad
Storage Instructions
Store: Store cooled lentil muffins in an airtight container at room temperature for 2 days or in the refrigerator for around 4 days.
Freeze: Flash freeze until solid, then store in a Ziplock/ freezer bag for up to 3 months. Thaw at room temperature or quickly in a microwave using the defrost function.
Reheat: These lentil protein muffins taste amazing warm. Reheat them at 350°F/175°C for a few minutes in the oven or an air fryer.
FAQs
Can I use a food processor instead of a blender?
Yes, though I’ve found a blender creates the smoothest batter.
Can I make them as mini muffins?
Divide the batter into mini muffin tins and reduce the baking time to 15 minutes.
Can I use canned lentils?
Simply put, no. Canned lentils are cooked lentils, so the starches behave differently.
Are red lentil muffins healthy?
Made with lentils, carrots, and flax, these red lentil muffins are naturally high in protein, fiber, and nutrients like vitamin A, iron, and potassium. They’re also oil-free, flourless, and sugar-free, making them a nourishing, energy-boosting, satisfying snack.
Top Recipe Notes
- Soak properly: This softens the lentils so they blend into a smooth batter. Don’t rush this step.
- Season generously: Lentils need a surprising amount of seasonings.
- Blend until fully smooth: For cohesive, non-gritty lentil muffins.
- The yield: This batter should make 6-8 muffins, depending on their size.
You Might Also Like
- Crispy chickpea crackers
- Red lentil bread rolls
- Crispy roasted lentils
- Chickpea cookie dough
- Vegan chickpea blondies
- Savory vegetable muffins
If you try this easy lentil muffins recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.
Savory Lentil Muffins
Video
Ingredients
- 1 cup (200 g) dry red lentils
- ½ cup (120 ml) water
- 1 clove garlic
- 1 tsp salt
- 1 tsp onion powder
- ½ tsp paprika
- ½ tsp smoked paprika
- ¼ tsp turmeric
- 1 Tbsp nutritional yeast (optional)
- 2 Tbsp whole (20 g) flax seeds
- 1 medium (100 g) carrot
- ½ cup (25 g) fresh chives chopped
- 1 tsp baking powder
- ¼ tsp baking soda
- 1 tsp apple cider vinegar
Instructions
- You can watch the video for visual instructions.Thoroughly rinse the red lentils, then soak them in plenty of water for at least 2 hours.
- Drain, then blend the lentils with fresh water and the garlic in a high-speed blender until completely smooth.
- Preheat the oven to 180C/360F. Meanwhile, transfer the batter to a bowl and stir in the spices. Grind the whole flax seeds in an electric grinder or small blender and add them as well.
- Grate the carrot, chop the chives, and add them to the bowl along with the baking powder, baking soda, and apple cider vinegar.
- Stir, transfer to a parchment-lined muffin tin, and bake 25-30 minutes, until golden. Leave them to cool on a cooling rack, and enjoy!
Notes
Nutrition information is an estimate and has been calculated automatically
„Simple and Delicious Vegan“ Cookbook by ElaVeganCLICK HERE to order!If you are using Pinterest, feel free to pin the following photo:
Fantastic recipe! I’m amazed how these truly have the texture of a muffin! I made 8 muffins, and one is perfect as a pre-breakfast item to get me through Bible Study and a workout before a shower and a complete breakfast. Thank you!
Thank you so much 😊💛 I’m really happy you loved the texture! So glad the recipe fits so perfectly into your day!
WOW Ela! i can’t believe there’s no flour in these. they rose beautifully and are soooo fluffy and yummy. i soaked the lentils over night and wanted to make add so i did the adjustments. i got 9 out them, used green onions instead of chives. also the two cloves of garlic i used didn’t hurt 😉 your attention to detail and precision ensure beautiful baking – i’m so impressed! adding the nutritional yeast upped the umami flavor too. i added a bit of dried thyme as well, but i think the sky is the limit with seasonings. i can’t wait till everyone comes home to try them – IF they last that long. Danke! and love from Canada 🙂
Aww thank you so much for this amazing feedback 😊💛 I’m so happy they turned out fluffy and delicious for you! Your version with green onions, extra garlic, nutritional yeast, and thyme sounds absolutely incredible 😍 And haha, I know the feeling of trying not to eat them all before everyone else gets home 😄
Sending lots of love back to Canada 🥰
I didnt have red lentils last time so zi used brown lentils, soaked them and used them, they turned out delicious, the recipe made 6 gorgeous ones, they were finished off in 1 meal, served them for lunch with a honey mustard sauce I made myself, and ate them with cooked veges. I actually cut mine in half and sandwiched veges and sauce in between! Yummy!! Delicious. 😋😋
That sounds sooo delicious 😍 I love the idea of turning them into little sandwiches with veggies and your homemade mustard sauce! And thank you for sharing that brown lentils worked well too 😊💛
Ela, OMG! Fantastic outcome with the recipe! We can’t have flax seeds due to my hormonal reaction to lignans (flax, chia, hemp, etc) so we often have to substitute to make things work. What we did for this recipe is substituted 10 g of ground sunflower seeds and 10 g of psyllium husks (not the powder) — also, not having chives on hand in the moment we were ready to make these, we improvised with some diced fresh jalapeño and cumin. WOW… the texture of these muffins was amazing. It’s hard to imagine such a flour-like result from soaked red lentils, but it absolutely works. We are going to make these again tomorrow, this time, really getting creative with savory add-ins now that we know the base recipe is so spot-on. Also, I want to add that we used your specific spice mixture as recorded in the recipe and only added cumin once we decided on the jalapeño.. your spice profile is super tasty and well balanced. Thank so much for this! My husband and I love your recipes.
Wow, thank you so much for this amazing feedback 😊 Your variation sounds absolutely delicious! Jalapeño and cumin must taste incredible in these 😍
I’m so happy you both loved the texture and spice blend. It means a lot that you enjoy my recipes 😊
Delicious recipe, as always. Very creative. With your avocado pesto, one of the best breakfasts ever. Thank you very much!
So happy you enjoyed it 😊 And with avocado pesto sounds absolutely amazing 😍 Thanks so much for your lovely feedback 💛
Can split red lentils be used? That is all I have.
Yes, red split lentils work perfectly 😊 That’s actually what the recipe is designed for 👍
Hi, just a quick question to be sure I understand the instructions correctly; I do not cook the lentils prior to baking? Thank you S.
That is correct, you do not cook them prior to baking. 🙂
These are absolutely phenomenal! Would make a great accompaniment to vegan chili. Instead of turmeric, I added curry powder. 10/10 recommend.
So happy you enjoyed them 😊 And yes, perfect with vegan chili 😍 Thanks so much for your feedback 💛
I have a bag of organic red SPLIT lentils. Will these work?
Yes, red split lentils work perfectly 😊 That’s actually what the recipe is designed for 👍
Hello,
thank you for this recipe 🙂
Can flax seeds be substituted by chia seeds?
Thank you
Hello Eva! Yes, ground chia seeds work 😊
Thank you for all the delicious recipes. You are a wonderfully creative cook and I use many of your recipes regularly!!!!
I also really appreciate the excellent write-ups you do with the recipes. They are very helpful.
Thank you so much, Susi, that truly means a lot 😊 I’m really happy you’re enjoying my site. 💛