Skip to Content

Mushroom Kale Quinoa Muffins {vegan, oil-free, GF}

VGFHP

So satisfying, and packed with nutrition, my 90-calorie mushroom kale quinoa muffins are perfect portable mini-meals! They are vegan, oil-free, gluten-free, & flourless, too.

 

 

Hi everyone! I hope that it’s been a good weekend all around for each of you. I managed to squeeze in a long run on Saturday morning (before it reached 96 degrees–where are you, fall weather???–and prior to Nick’s baseball double header),and (hallelujah!) clean out the closet in my office. I know, living large! But the latter has been nagging me for ages, so it was a gift to myself to get ‘er done.

I tried to avoid the oven as much as possible (heat!), except for the creation of these pucks. Their inspiration was simple: I’ve been craving mushrooms like crazy.

My sister-in -law’s brother-in-law (my second brother-in-law? Once removed? I am not sure, but he is a great guy) researches these and other such cravings, including how they indicate our body’s instincts to crave what it needs. I must in need of a boost of antioxidants (they are as antioxidant-packed as brightly colored fruit and vegetables), selenium (great for detoxification and reduction of inflammation), and folate (for serious cell repair).

Either that, or I simply need a punch of deep, umami flavor!

For any and all of the reason above, these mushroom pucks are pure satisfaction.

 

Savory Quinoa Muffins Made with Mushrooms & Kale

I wanted these to be worthy of an entire lunch, so quinoa co-stars (protein, fiber, whole grains) with mushrooms, adding protein, fiber,  and nutty flavor.

Kale plays a supporting role, but any number of greens–or broccoli–could take its place. It may not be as “in’ as it was a few years ago, but is still a superfood in my book.

I buy large bags of cleaned, torn kale leave and store them in the freezer for convenience (you can grab a handful for smoothies, or crumble into soup or a scramble); I don’t have to worry about using the big bag in a hurry, either (i.e., it won’t turn into an unrecognizable entity in the vegetable crisper).

To keep this recipe streamlined, the mushrooms and kale (along with some green onions, for extra flavor) are chopped fine in the food processor and then added straight into the bowl with cooked quinoa; no need to sauté.

The only remaining ingredients are flax “eggs” to hold everything together and some salt & pepper. That’s it!

Healthy Highlights of Mushroom Kale Quinoa Muffins

These muffin-size meals are:

  • Vegan (egg-free and dairy-free)
  • Oil-free
  • Gluten-free
  • Flourless
  • Rich and meaty-tasting (thanks to the mushrooms & quinoa)
  • Good source of plant protein
  • High fiber  (serious satisfaction for hours)
  • Loaded with vegetables
  • Full of vitamins and minerals (iron, manganese, magnesium, potassium, thiamin, & vitamins A, B6 & C)

Trust me, the sum is far greater than the parts!

Here’s to a great week, everyone–happy baking!

More Quinoa Muffins and Snacks:

  1. Vegan Quinoa Muffin Tin Burgers {oil-free, gluten-free}
  2. Multi-Seed Quinoa Crackers {vegan, gluten-free}
  3. Vegan Quinoa Omelet Muffins (vegan, high-protein, gluten-free}
  4. Vanilla Quinoa Pudding {vegan, gluten-free}
  5. Cinnamon Quinoa Oat Muffins {vegan, gluten-free}
  6. 3-Ingredient Banana Quinoa Muffins {vegan, GF, oil-free}
  7. 4-Ingredient Chocolate Quinoa Muffins {vegan, oil-free, GF}
  8. Blueberry Quinoa Oat Muffins {vegan, oil-free, GF}
  9. Chocolate Chip Banana Quinoa Muffins {vegan, GF, flourless}
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Mushroom Kale Quinoa Muffins {vegan, oil-free, GF}


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 45 mins
  • Total Time: 55 mins
  • Yield: 6 muffins 1x
  • Diet: Vegan

Description

So satisfying, and packed with nutrition, my 90-calorie mushroom kale quinoa muffins are perfect portable mini-meals! They are vegan, oil-free, gluten-free, & flourless, too.


Ingredients

Scale
  • 4 packed cups of coarsely chopped, trimmed kale leaves
  • 8 ounces white mushrooms
  • 1 green onion, cut into pieces
  • 1 cup cooked quinoa (see notes)
  • 1/3 cup plain nondairy milk
  • 1/4 cup flaxseed meal
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon cracked black pepper

Instructions

  1. Preheat oven to 375F. Grease, spray or line 6 cups of a standard size muffin tin.
  2. In a food processor, process the kale, mushrooms and green onions until finely chopped. Transfer to a large bowl and stir in the quinoa, milk, flaxseed meal, salt and pepper.
  3. Divide mixture evenly between prepared cups, smoothing the tops.
  4. Bake in the preheated oven for 40 to 45 minutes until golden brwon at edges and set at the centers. Transfer to a cooling rack and cool into the tin for at least 20 minutes before removing from tin. Serve warm or room temperature.

Notes

Storage: Store the cooled muffins in an airtight container in the refrigerator for up to 5 days or freezer for up to 3 months.

Quinoa: To make the cooked quinoa, bring 1/3 cup  quinoa and 3/4 cup water to a boil in a small saucepan set over medium-high heat. Reduce the heat, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 to 10 minutes. Remove the lid, fluff the quinoa with a fork, and allow to cool slightly.

  • Category: Muffins
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 muffin
  • Calories: 90
  • Sugar: 1 g
  • Sodium: 183 mg
  • Fat: 2.1 g
  • Saturated Fat: 0 g
  • Carbohydrates: 13.3 g
  • Fiber: 2.8 g
  • Protein: 4.4 g
  • Cholesterol: 0 mg

Keywords: savory quinoa muffins, vegan, oil-free, gluten-free, low calorie, high protein, under 100 calorie vegan muffin, mushrooms, kale, egg-free

 

Previous
Vegan Quinoa Muffin Tin Burgers {gluten-free}
Next
Swedish Split Pea Falafel {vegan, grainfree}
Leave a Comment
Recipe rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Roxanne

Friday 9th of April 2021

I made these this afternoon with dinosaur kale and they are fantastic! So tasty! And completely healthy! My problem now is I can't stop eating them. Thanks for the brilliant recipe!

Vanilla Quinoa Pudding {Gluten-Free, Vegan} | power hungry

Thursday 24th of September 2020

[…] Mushroom Kale Quinoa Muffins {vegan, oil-free, GF} […]

Chocolate Chip Banana Quinoa Muffins {vegan, oil-free, GF}| power hungry

Thursday 24th of September 2020

[…] Mushroom Kale Quinoa Muffins {vegan, oil-free, GF} […]

This site uses Akismet to reduce spam. Learn how your comment data is processed.

powerhungry