Savory Vegetable Muffins

These savory muffins combine a tofu-based ‘vegan egg’ mixture with tons of veggies for a highly nutritional, protein-dense, flavor-packed healthy treat. The vegetable muffins are perfect as a grab n’ go snack, breakfast, or lunchbox treat for toddlers, kids, and adults alike! Plus, they’re naturally dairy-free, gluten-free, grain-free, vegan, low-carb, and can be made soy-free!

Savory Veggie-Packed Vegan ‘Egg’ Muffins

If you’re looking for a simple, nutritious, delicious, and versatile grab n’ go breakfast/snack, these savory vegan egg muffins tick every box! They require simple prep, are truly versatile, and make for a wonderfully nutritious savory breakfast. Best of all, these veggie muffins are meal-prep friendly too. Bake up a large batch and enjoy them for several days, or pop leftovers in the freezer for several months.

Having previously used chickpea flour as an egg alternative for vegan quiche and a frittata, I wanted to introduce tofu to the mixture to make a fluffier ‘egg’ texture. The results are these impressively eggy veggie muffins (aka mini tofu quiche cups) that are relatively low-carb!

These hearty vegan breakfast muffins are packed with vegetables, low in fat, protein-rich, portion-controlled, and made with wholesome ingredients. More so, they’re highly versatile and incredibly forgiving. I’ve made several batches with different types of tofu (regular silken tofu and homemade soy-free silken tofu), other veggies, and even extra add-ins, all with excellent results.

Once baked, enjoy these vegetable muffins as a grab n’ go breakfast or snack, enjoy as part of a brunch/ appetizer spread (alongside vegan waffles and pancakes), or serve topped with avocado slices, salsa (optional), and a dollop of dairy-free yogurt. Plus, at around 80-90 kcal per muffin and 7 g net carbs, these make for a wonderfully nutritious low-calorie, low-carb snack. Just remember the exact calories and carbs will vary based on the tofu, veggies, and add-ins used.

If you love savory breakfast recipes, alongside these vegan savoury muffins, you might also enjoy these Korean scallion pancakes, a red lentil flour omelette, tofu scrambled eggs, or even a hearty vegan breakfast burrito!

Ingredients For These Low-Carb Veggie Muffins

The Tofu ‘Egg’ Mixture:

• Tofu: You’ll need either store-bought firm silken tofu or make my homemade soy-free silken chickpea tofu (the white version) for these veggie muffins. You may also be able to use medium-firm tofu, though I haven’t tried.
• Chickpea flour: Also called garbanzo bean flour. Check the recipe notes for substitutions.
• Baking powder: This leavening agent will help to provide lift and texture to vegan egg muffins.
• Dairy-free milk: Any should work (soy, almond, oat, etc.)
• Nutritional yeast: Optional, but adds a cheesy flavor and helps enhance the ‘eggy’ flavor, especially when paired with Kala namak.

The Vegetable Mixture:

• Vegetables: You can use mixed vegetables of choice (400 g total), finely chopped, for these hearty breakfast muffins. I used a combination of zucchini, carrot, broccoli, onion, red pepper, and garlic (exact amounts in recipe card notes). Other options include mushrooms, peppers, cauliflower, corn, peas, leek, spinach, olives, sun-dried tomatoes, etc. You can even double or triple up on single veg (e.g. to make savory zucchini muffins) and reduce the remaining ones accordingly.
• Oil: Use any neutral cooking oil like olive oil, avocado oil, etc.
• Spices: These tofu muffins use a simple combination of onion powder, garlic powder, turmeric powder, pepper, and Kala namak (black salt) – which helps to provide an ‘eggy’ flavor.

Optional add-ins and recipe variations

The truth about these savory breakfast muffins is that their versatility is virtually endless. So swap out the veggies and experiment with any of the below for a healthy vegan breakfast snack that will never bore.

• Grains: For an even heartier snack, you can add pre-cooked grains to these vegan egg muffins like farro, barley, millet, or quinoa.
• Herbs and Spices: There are several herbs/spices that you can experiment with in these savory muffins, including paprika, chili or cayenne powder, Italian seasoning, etc. You can also add fresh herbs like parsley, scallions, dill, basil, etc.
• Cheese: Feel free to mix in the melty dairy-free cheese of your choice. I prefer a stronger flavored option like vegan cheddar or smoked cheese.
• Seeds: For extra texture and nutrients, you can fold some seeds into the vegetable muffins’ mixture. I recommend pumpkin seeds (pepitas), sunflower seeds, shelled hemp seeds, flaxseed, etc.

Please read the recipe card below for the full ingredients list, measurements, complete recipe method, and nutritional information.

How to Make Savory Vegetable Muffins

• First, wash and finely chop your veggies of choice. Meanwhile, heat the oil in a large skillet. Once hot, add the vegetables and spices. Sauté over medium heat for five minutes, or until the liquid from the vegetables has evaporated.

• Then, preheat the oven to 360F/180C. Meanwhile, process the silken tofu, chickpea flour, and baking powder in a food processor. Then add the dairy-free milk and blend until smooth (but still fairly thick). Mix in the nutritional yeast now, too, if using.

The amount of dairy-free milk needed will vary based on the type of tofu used. If your tofu is firmer, you will need a little extra. Refer to the video/images for reference.

• Combine the ‘egg’ and veggie mixture in a bowl, mix, then allow it to rest for 10 minutes.

• Meanwhile, grease a muffin tin with oil (or cooking spray). Divide the savory breakfast muffins mixture between the molds. Then bake for 30 minutes, or until the tops are golden brown. If you’re using a silicone mold (as I did), increase the baking time slightly, about 35 minutes.

• Finally, turn off the oven and allow them to cool for at least 15 minutes before removing from the mold. Be aware that they’re still quite soft while warm and will firm up when cooling. So, the longer you leave them, the easier it will be to remove the breakfast muffins from the molds. Enjoy!

How to Make Ahead and Store

Make ahead: You can prepare the muffin batter up to a day in advance and store, covered, in the refrigerator. Bake when ready, adding 2-3 minutes to the baking time if needed.

Store: Store any leftover tofu muffins in an airtight container in the fridge for between 3-4 days.

Freeze: These veggie muffins are wonderfully freezer-friendly, though the texture of the tofu will slightly adjust upon thawing. I recommend freezing spread on a tray. Once solid, transfer to a large Ziplock bag for between 2-3 months. Allow a vegetable muffin to thaw, either at room temperature or in the fridge.

Reheat: Reheat these vegan savoury muffins in the microwave, in 20-second intervals, until warmed. I recommend sprinkling lightly with water first. Alternatively, wrap them in a barely damp paper towel (to stop them ‘drying out’).

Recipe Notes and FAQs

• Can I omit the kala namak? Yes, while it will provide a more realistic ‘eggy’ flavor, it’s not 100% necessary. Simply replace it with regular salt (adapted to taste).
• Can I substitute the chickpea flour? I haven’t made these savory muffins with anything other than chickpea flour, so I can’t guarantee results. However, you could try lentil flour, moong dal flour, quinoa flour, or all-purpose (if you aren’t gluten-free). Just note, that the muffins won’t be low-carb anymore if you use regular flour!
• Avoid paper muffin liners: These savory muffins don’t act the same as regular muffins and will stick. Instead, use a greased silicone mold or standard greased muffin tin.
• For firmer muffins: You could increase the chickpea flour by a tablespoon or so (not too much). You can also experiment with medium firm tofu instead of silken tofu.
• Using leftover vegan breakfast muffins: When crumbled, these vegan egg muffins make for a delicious breakfast burrito ‘egg’ filling.
• Adapt to a larger ‘casserole’ quiche: Feel free to double the recipe and bake it in a quiche pan or casserole dish. Increase the baking time until lightly browned on top. Feel free to use a toothpick to make sure the center of the bake isn’t too soft/liquid.

More Vegan Grab n’ Go Breakfast Recipes

• Puff Pastry Blueberry Danish
• Healthy Oatmeal Chocolate Chip Bars
• Strawberry Oatmeal Bars
• Vegan Chocolate Chip Banana Bread
• Vegan Blueberry Muffins
• Poppy Seed Yeast Rolls
• Vegan Pumpkin Bread

If you try my recipe for these savory vegetable muffins, 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 Vegetable Muffins

Author: Michaela Vais

These savory muffins combine a tofu-based ‘vegan egg’ mixture with tons of veggies for a highly nutritional, protein-dense, flavor-packed healthy treat. The vegetable muffins are perfect as a grab n’ go snack, breakfast, or lunchbox treat for toddlers, kids, and adults alike! Plus, they’re naturally dairy-free, gluten-free, grain-free, vegan, and can be made soy-free!

5 from 26 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Breakfast, lunch, Snack

Cuisine American

Servings 7

Calories 86 kcal

Ingredients

 

1x2x3x

Veggie mixture:

• 1 tbsp oil
• 14 oz (400 g) veggies of choice finely chopped (see notes)
• 1 tsp kala namak aka black salt (see notes)
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/8 tsp turmeric powder
• Black pepper to taste

No egg mixture:

• 8.8 oz (250 g) firm silken tofu or chickpea tofu (see notes)
• 1/2 cup (50 g) chickpea flour
• 1 tsp baking powder
• 2-3 tbsp (20-30 ml) dairy-free milk
• 2 tbsp nutritional yeast (optional)

Instructions

 

• You can watch the video in the post for visual instructions.

  Heat the oil in a skillet, then add the chopped veggies of choice and the spices (check the recipe notes to see which veggies I used). Sauté for about 5 minutes, or until all the liquid of the veggies evaporates.
• Preheat the oven to 360 F (180 C). Process the silken tofu, chickpea flour, and baking powder in a food processor.
• Add 2-3 tablespoons of dairy-free milk and blend again until the mixture is smooth, but still pretty thick. You can now optionally also stir in nutritional yeast for a slightly cheesy flavor.
• Note: The amount of dairy-free milk will depend on the type of tofu you use. If yours is quite firm, you will need to add a little bit more liquid.
• Combine this mixture and the veggie mixture in a bowl and let it rest for 10 minutes.
• Meanwhile, grease a muffin tin with a little oil, then fill the mixture into the muffin mold and bake for about 30 minutes or until the top of the muffins is golden brown. If using a silicone mold as I did, it will take longer (about 35 minutes).
• Turn off the oven and let the muffins cool for at least 15 minutes (or longer) before removing them from the mold, as they will be still very soft while they are hot.

Notes

• Veggies: You can use veggies of choice, all chopped into equal-sized pieces. I used 100 g (3/4 cup) zucchini, 100 g (3/4 cup) carrot, 100 g (1 1/4 cup) broccoli, 50 g (1/2 cup) onion, 50 g (1/2 cup) red pepper, 2 garlic cloves.
• Tofu: I made the recipe with store-bought firm silken tofu and also with my homemade chickpea tofu (the white version) and both turned out fine!
• Can I omit the kala namak? Yes, while it will provide a more realistic ‘eggy’ flavor, it’s not 100% necessary. Simply replace it with regular salt (adapted to taste).
• Chickpea flour: I haven’t made the recipe with anything other than chickpea flour, so I can’t guarantee results. However, you could try lentil flour, moong dal flour, quinoa flour, or all-purpose (if you aren’t gluten-free).
• Avoid paper muffin liners: These savory muffins don’t act the same as regular muffins and will stick. Instead, use a greased silicone mold or standard greased muffin tin.

Nutrition Facts

Savory Vegetable Muffins

Serving Size

 

1 Muffin

Amount per Serving

Calories

86

% Daily Value*

Fat

 

3.5

g

5

%

Saturated Fat

 

0.5

g

3

%

Carbohydrates

 

7

g

2

%

Fiber

 

2

g

8

%

Sugar

 

3.5

g

4

%

Protein

 

5

g

10

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information is an estimate and has been calculated automatically

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