Whole grain vegan amaranth protein muffins that are flourless, gluten-free, high in fiber, almost 5 g protein, and only 119 calories.They can also be made without oil.
Amaranth. Have you made its acquaintance?
I am enamored of this super-grain, but have been remiss in posting a new amaranth recipe in a while, despite having two pounds-worth stored in the freezer. My husband likes to remind me of my extensive cache of grains, nuts and seeds when he gets frostbite foraging for a pint of ice cream.
What is Amaranth?
Tiny and tan, amaranth was a staple of the pre-Columbian Aztecs (much like quinoa was for the Incas).
Amaranth is a remarkable food. It has not received the same level of buzz as its cousin, quinoa, but it boasts many of the same super-benefits.
The Aztecs believed that, in addition to providing general sustenance, eating amaranth could increase both energy and strength.
The latest scientific research on amaranth indicates that they were spot-on: amaranth seeds are 13 to 15 percent protein, among the highest for any grain, and are also high in fiber, calcium, iron, potassium, phosphorus, zinc, and vitamins A and C.
Most importantly, amaranth is delicious and versatile! It makes a cozy porridge, similar in texture to cream of wheat (but gluten-free) and can be popped into the world’s tiniest popcorn (great for sprinkling onto salads and incorporating into rice-crispy-like bars and treats).
But I came up with something new for today’s post: a sweet and nutty breakfast muffin that has equal measures of great taste and protein to jumpstart the morning.
- Vegan (egg-free, and dairy-free)
- High protein
- High fiber
- Portable (great for breakfast on the go)
- Easy to make
Steps to Make Vegan Amaranth Protein Muffins
Note that the complete directions are also in the recipe card below.
Step One: Cook the Amaranth Into a Porridge
The recipe begins by cooking the amaranth into creamy porridge I alluded to a moment ago. It only takes 20 minutes of hands-free time to cook. You can also do this a day or more ahead of time.
Step Two: Grind Some of the Oats into a Flour
While the porridge cools, process 3/4 of the oats into a fine flour.
Step Three: Preheat Oven and Prepare Pan
Preheat oven to 350F(180C). Grease or spray 9 cups of a standard size muffin tin.
Step Four: Add the Remaining Ingredients
Step Five: Portion the Batter
Divide the batter equally between prepared cups, flattening and smoothing the tops. Sprinkle with the remaining chia seeds.
Step Six: Bake
Bake the muffins in the preheated oven for 25 to 26 minutes until golden brown at the edges and tops of bars feel dry.
Step Six: Cool
Transfer the tin to a wire rack and cool for 10 minutes. Remove the muffins from tin and cool completely.
What is the Taste and Texture of the Muffins?
These are a cross between a muffin and a wholesome energy bar. They have moist, chewy interiors coupled with crispy edges. The amaranth has a warm, nutty flavor, accented by the bright notes of dried fruit throughout.
This recipe makes a batch of nine, but you may want to double the recipe if your household is 2 or more. I have already made a second batch. I have a marathon this Sunday in Fort Worth, TX so I am (happily) carb loading. I’ll let you know if these provide me with some bonus Aztec endurance!
How Should the Muffins Be Stored?
Store the muffins in an airtight container at room temperature for 3 days, refrigerator for 1 week, or freezer for 3 months.
How Do I Make the Muffins Oil-Free?
There is only 1 tablespoon of oil in the recipe, but you can replace it with an equal amount of unsweetened applesauce, pumpkin puree, nondairy milk, or water.
Happy baking, eating, and moving, everyone!