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Vegan Amaranth Protein Muffins {gluten-free, oil-free option}

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.

close up of a vegan protein amaranth muffin

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.

white bowl filled with raw amaranth

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.

a white porcelain spoon filled with raw amaranth

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.

overhead shot of vegan protein amaranth muffins

Recipe Benefits

  • Vegan (egg-free, and dairy-free)
  • High protein
  • Gluten-free
  • 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

white bowl with amaranth porridge on a wood surface

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

To the porridge, stir in the oat flour, remaining 1/4 cup oats, protein powder, coconut sugar, dried fruit and 1 tablespoon of the chia seeds until well blended (mixture will be thick).

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!

overhead shot of vegan protein amaranth muffin

FAQ

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!

Yield: 9 muffins

Vegan Amaranth Protein Muffins (gluten-free, oil-free option}

close up of a vegan protein amaranth muffin

Whole grain amaranth breakfast treats that are vegan, flourless, gluten-free, high in fiber, almost 5 g protein, and only 119 calories.

Prep Time 5 minutes
Cook Time 50 minutes
Total Time 55 minutes

Ingredients

  • 1  cup (250 mL) water
  • 1/3 cup (uncooked) amaranth
  • 1 tablespoon virgin coconut oil
  • 1/4 teaspoon fine sea salt
  • 1 cup (100 g) rolled oats (certified GF, as needed), divided use
  • 1/4 cup vanilla plant-based (vegan) protein powder
  • 2 tablespoons coconut sugar
  • 1/3 cup packed dried fruit, chopped
  • 1 and 1/2 tablespoons chia seed, divided use

Instructions

  1. Preheat oven to 350F(180C). Grease or spray 9 cups of a standard muffin tin.
  2. In a small saucepan, bring the water to a boil. Add the amaranth, reduce heat to low, cover and cook for 25 to 30 minutes (stirring occasionally) until thick and creamy. Scrape into a medium bowl and stir in the coconut oil and salt until blended. Let cool slightly (or entirely).
  3. While the porridge cools, 3/4 cup (75 g) of the oats into a flour with a food processor or blender.
  4. Add the oat flour, remaining 1/4 cup oats, protein powder, coconut sugar, dried fruit and 1 tablespoon of the chia, stirring until well blended (mixture will be thick). Divide equally between prepared cups, flattening and smoothing the tops. Sprinkle with the remaining chia seeds.
  5. Bake in the preheated oven for 25 to 26 minutes until golden brown at the edges and tops of bars feel dry. Transfer tin to a wire rack and cool for 10 minutes; remove from tin and cool completely.

Notes

Storage: Store in an airtight container at room temperature for 3 days, refrigerator for 1 week or freezer for 3 months.

Oil-Free Option: Replace the oil with an equal amount of unsweetened applesauce, pumpkin puree, or water.

Nutrition Information

Serving Size

1 bar/cookie

Amount Per Serving Calories 119Total Fat 3.6gSaturated Fat 1.7gCholesterol 0mgSodium 103.6mgCarbohydrates 18gFiber 3.2gSugar 5.3gProtein 4.8g

Did you make this recipe?

Tag @powerhungrycamilla on Instagram and hashtag it #powerhungrycamilla

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Joy

Friday 29th of April 2022

Hey Camilla, how much oat flour would you use? I’m assuming it makes less than 3/4 cup? I already the oats ground! Thanks!

Camilla

Friday 29th of April 2022

Hi Joy, Oat flour has 120 g per cup, rolled oats 100 grams per cup, So for the 3/4 cup (75 g) of oats that get blended into flour for the recipe, you can use 2/3 cup oat flour (80 g) less about 2 teaspoons :)

Nuno Dias

Sunday 30th of January 2022

Is it OK to substitute the protein powder in this recipe? If so, what do you suggest I swap it with?

Jennifer

Friday 15th of January 2021

Oops so sorry I got your name wrong. So sexy. Hi Camilla

Jennifer

Friday 15th of January 2021

Rachel, I am so grateful that I’ve found you. I have a lot of amaranth and this recipe was perfect and easy. I’ve been a vegan for over 8 years and I’m gluten intolerant. I never connect those two filters on my diet with Keto until I studied your recipes. O my Godness, the world just opened up. I can’t thank you enough. I’m going to try all of your recipes this year. Peace, Jennifer

Camilla

Sunday 17th of January 2021

❤️❤️❤️❤️ so glad to connect, Jennifer!

G.W.

Sunday 3rd of January 2021

These are so good! I had amaranth from another recipe, did not know what to do with it. These are great!

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