These handy and bite-sized gluten-free muffins are packed full of protein and fiber. And they’re absolutely delicious!
After carb-loading during the week of my birthday I needed to return to a healthy diet. These muffins are perfect because they are gluten-free and loaded with veggies. They are ideal for making ahead and are easy to heat grab and go. Use your favorite veggies or whatever you need to use up in the fridge.
Recipe slightly modified from The Mostly Vegan. Makes exactly 14 muffins.
3 cups assorted chopped veggies - broccoli, peppers, zucchini, spinach, etc. (See Notes)
1/2 cup green onion sliced thin
2 Tbsp olive oil (See Notes)
2 cups chickpea (garbanzo flour)
1/4 cup nutritional yeast
1 tsp baking powder
1 tsp garlic powder
1 tsp onion powder
1 tsp sea salt or black salt (for a more “eggy” flavor) (See Notes)
1/2 tsp ground turmeric
1/2 tsp black pepper
2-1/2 cups water
1. Preheat oven to 400 degrees F. Combine chickpea flour, nutritional yeast, baking powder and spices in a bowl with water. Whisk to combine and set aside while preparing the veggies.
2. Heat olive oil over medium-high heat in a skillet. Add all veggies to skillet (except for green onions) and cook until veggies cook down and begin to brown, about 7 minutes. Add green onions to skillet, season with salt and pepper to taste and remove from heat.
3. Spray a standard sized muffin tin (12 muffins) and one smaller, 6 muffin tin with non-stick cooking spray. Divide veggie mixture between muffin cups by the heaping tablespoon. Divide any remaining veggies evenly between the cups. Using a ¼ cup measure, fill cups with chickpea batter. Use a chopstick or skewer to gently stir each cup to ensure the batter gets under the veggies.
4. Bake for 30 - 35 minutes, until a toothpick inserted in center comes out clean and frittatas are beginning to brown on top. Remove from oven and allow to cool for 10 minutes to allow batter to set before removing from tin and cooling on a rack. You may have to use a knife or offset spatula to gently loosen sides of frittatas before removing from tin.
5. Serve warm or allow to cool completely before storing in the refrigerator for up to 5 days. Frittatas can be reheated in the microwave for about a minute. They are best when warmed in the oven or toaster oven at 400 F for 10 minutes.
1. Veggies shown are broccoli, red, yellow and green peppers. This recipe makes exactly 14 muffins so you’ll just need to spray two of the cups in the 6-tin muffin pan.
2. For oil-free option, water sauté the veggies on medium heat in two tablespoons of water to start, and add more as needed to prevent sticking. Cooking time may need to be increased by 2-3 minutes or until tender. Cook muffins in non-stick tins or line with paper liners to eliminate the need for oil, if oil-free is desired.