Google “quinoa egg muffin;” you’ll generate more than 4 million hits.
It’s a wee bit popular.
The reason is self-evident: take a super-grain (quinoa; one of the only plant sources with a complete amino acid profile, i.e. “complete protein”), couple it with beaten eggs (more protein, plus super-binding powers) and cheese (delicious), bake in a handy dandy muffin tin, and presto, multiple high-protein, portable breakfasts (or snacks, or any other meal) are ready for packing and eating. Pretty neat.
Quinoa Omelet Muffins Made without Any Eggs
I’ve decided to add my own take. With two significant changes:
- No eggs
- No dairy
With all modesty aside, they rock!
Use Chickpea Flour In Place of Eggs
I didn’t have to use voodoo or magic to make these vegan quinoa omelet muffins, either. Just chickpea flour ( to replace the eggs) and a combination of nutritional yeast and non-dairy Cheddar cheese for the cheesey factor.
A simple batter made with chickpea flour makes a delicious, eggy option, sans eggs. I have used it in quiches, frittatas, and other egg-free options (for example, here, here, here, and here); it is remarkable how the flavor adn texture resembles eggs.
Add Vegan Cheese & Nutritional Yeast for Flavor & Protein
The cheese factor comes from a combination of
nutritional yeast and non-dairy Cheddar cheese. If you eat dairy, you can certainly use dairy cheese here (and use Parmesan, for example, in place of the yeast). If you do not want the yeast, no problem; just leave it out. I used a no-soy cheese, but you can use any variety you like.
Add-ins can be as minimalist or extravagant as you like (e.g., vegetables, herbs, spices).
Here’s to protein-packed, easy, affordable and portable breakfasts!
More Vegan & Grain-Free Chickpea Flour Egg Dishes:
- 3-Ingredient Chickpea Flour Frittata
- Sweet Potato Kale Chickpea Flour Frittata
- Tortilla Espanola Muffins (made with Chickpea Flour)
- Chickpea Flour Pasta Broccoli Frittatas (high protein)
- Mini Chickpea Flour Vegetable Frittatas
- Tex-Mex Black Bean Frittatas (high protein)
- Vegan Hash Brown Omelet Muffins
Vegan quinoa omelet muffins, made with chickpea flour in place of eggs! Made in a muffin tin, they are gluten-free, high protein, and only 154 calories each.
- 1 cup (250 mL) nondairy milk (or dairy, if not vegan)
- 1/3 cup (40 g) chickpea flour
- 2 tablespoons (18 g) nutritional yeast
- 2 tablespoons (30 mL) olive oil
- 1/2 teaspoon fine sea salt (or to taste)
- 1/8 teaspoon turmeric (optional)
- 1 and 1/2 cups cooked quinoa
- 1/2 cup chopped green onions
- 1 cup (4 oz) non-dairy Cheddar cheese (or dairy, if not vegan)
- Preheat oven to 375F. Grease, spray or line 6 cups of a standard muffin tin.
- In a large bowl, whisk the milk, chickpea flour, yeast, olive oil, salt, and (optional) turmeric until smooth.
- Add the quinoa and all but 2 tablespoons of the green onions to the chickpea batter. Divide mixture evenly between the prepared cups. Divide cheese evenly among the cups, pressing down slightly into batter. Sprinkle with remaining green onions.
- Bake in the preheated oven for 20 to 25 minutes until the centers are just set. Transfer to a cooling rack and cool for at least 15 minutes. Remove from tin and serve warm or cool completely.
Quinoa: It will take 1/2 cup dry quinoa, cooked according to package directions, to yield 1 and 1/2 cups.
Storage: Store in an airtight container in the refrigerator for up to 5 days or the freezer for up to 3 months.
- Category: Muffins
- Method: Baking
- Cuisine: American
- Serving Size: 1 muffin
- Calories: 154
- Sugar: 1.9 g
- Sodium: 176 mg
- Fat: 8.2 g
- Saturated Fat: 2.2 g
- Carbohydrates: 14.9 g
- Fiber: 2.5 g
- Protein: 6 g
- Cholesterol: 0 mg
Keywords: chickpea flour, quinoa, egg-free, dairy-free, frittata, vegan frittata, gluten-free, vegan, chickpea flour eggs, muffin tin, vegan quinoa egg muffins