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Baked Vegetable & Hummus Bites {vegan, grain-free, gluten-free}

I have a very special snack to cap off this first month; it took some finagling to get it right, but, oh my stars, the final result is a winner.

It’s my hummus and vegetables bites. Forget packing one container of hummus, another of cut-up vegetables. With a few humble ingredients, a muffin tin, and a short spell in the oven, you can savor the two in one convenient, portable muffin-size snack.

They are so very good!

I want to firmly assert that these muffin-size “bites” are not falafel. Nor are they veggie burgers. Baking this mixture in a muffin tin allows for crispy, roasted vegetable edges, while the combination of chickpeas, tahini and flaxseed meal maintain a creaminess that is undeniably hummus.

Eating a heap of vegetables on the go has never been easier. Or more delicious.


Do be sure to saute (or you can steam) the carrots and broccoli a bit before adding them to the mix; they will maintain their subtle crunch, but also get cooked through.

Here’s to many more portable energy bites to come!’



Baked Vegetable & Hummus Bites {vegan, grain-free, gluten-free}

Baked Vegetable & Hummus Bites {vegan, grain-free, gluten-free}

Yield: 12 muffin size "bites"
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes


  • 1 teaspoon olive oil (or oil of choice)
  • 2 cups finely chopped broccoli
  • 1 cup finely grated carrots
  • 1 15-ounce can chickpeas, drained and rinsed
  • 2 tablespoons tahini (see notes for options)
  • 2 cloves garlic, roughly chopped
  • 3 tablespoons nondairy milk or water
  • 1 tablespoon fresh lemon juice
  • 1-1/2 teaspoons ground cumin
  • 1/4 teaspoon fine sea salt (more or less to taste)
  • pinch cayenne pepper
  • 1/2 cup ground flaxseed meal
  • 1/2 cup chopped cilantro or parsley leaves


  1. Preheat oven to 350F. Grease or spray all 12 cups of a standard muffin tin.
  2. Heat the olive oil in a large skillet set over medium-high heat. Add the broccoli and carrots, cook and stir for 3 to 5 minutes until softened (add 1 or 2 teaspoons of water to skillet, if needed). Let cool slightly.
  3. In a food processor or blender, process chickpeas, tahini, garlic, milk, lemon juice, cumin, salt and cayenne until blended and smooth; scrape into a large bowl. Stir in vegetables, flaxseed meal and cilantro until combined.
  4. Divide mixture among prepared muffin cups, (about a heaping 1/3 cup each), smoothing tops.
  5. Bake in preheated oven for 20 minutes. Let cool in tin 20 minutes before removing from muffin tin. Serve warm, room temp, or chilled.


Storage: Store in an airtight container in the refrigerator for up to 1 week or the freezer for up to 3 months. The pucks will keep at room temperature (lunchbox, travel, hiking) for about 2 days.

Tahini: An equal amount of unsweetened nut or seed butter, or 1 tablespoon olive oil, can be used in pace of the tahini.

Nutrition Information
Serving Size 1 bite
Amount Per Serving Calories 85Total Fat 3.3gSaturated Fat 0.3gCholesterol 0mgSodium 139mgCarbohydrates 11.2gFiber 3.5gSugar 1gProtein 3.5g

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