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, and can be made soy-free!
Servings 7
Ingredients
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.