Tender, oil-free & vegan chickpea flour muffins made with three kinds of chickpea products (canned chickpeas, chickpea liquid, & chickpea flour). They are grain-free, easy to make, & have 137 calories & 5 grams protein each.
I have a short and sweet post for all of you today, with a short and sweet recipe to match!
I still love my oats, but I do revel in the creation of newfangled grain-free bakes. It takes plenty of trial and error, but the elation of getting it right is worth it.
Consider me elated, all thanks to these: Healthy, Easy Muffins that are Grain-Free & Vegan. Consider them your new go-to muffin recipe!
The primary ingredient? Chickpeas. Plus chickpeas. And then…some more chickpeas.
Yes, I love chickpeas. 🙂
To make the muffins, puree a 15-ounce can of chickpeas, including the chickpea liquid. The chickpea liquid, known as aquafaba, has eggwhite-like binding properties that contribute to the light, fluffy texture of these muffins.
Also in the initial chickpea puree: 1/2 cup creamy nut butter (see my notes for other options), 1/3 cup coconut sugar (I have options for this, too) and 1 and 1/2 teaspoons vanilla extract. I like to add 1/2 teaspoon of cinnamon, too, but it is optional.
Once smooth, add the remaining ingredients: 3/4 cup chickpea flour and 2 and 1/2 teaspoons baking powder. There is no need to add salt (given the canned chickpeas + chickpea liquid, and the nut butter). If you like, choose a lower sodium or no-sodium can of chickpeas to control the salt to your liking.
The resulting batter is akin to a regular muffin batter.
Divide the batter between 12 paper- or foil-lined muffin cups (in a standard size muffin pan). The batter will fill about 2/3 of each cup.
Be sure to divide the batter between all 12 cups. Fewer cups, with more batter, will not work well for these grain-free muffins. They do not develop a peak in the center when baked, so overfilled cups will overflow to the sides of the pan as the muffins rise.
Bake the muffins in a preheated 400F oven for 14 to 18 minutes to yield a golden dozen fluffy, filling, all-around fantastic muffins!
If you are looking for more of a peak to the muffins, you can divide the batter between 15 or 16 standard muffin cups (about 1/2-way full). Just be sure to reduce the baking time by about 3 minutes overall.
Use this basic recipe as a template for a host of other flavors, add-ins and toppings. For example, fresh or dried fruits, chocolate chips, poppy seeds, almond extract, citrus zests, spices galore, or a sprinkle of nuts or seeds on top (which toast as they bake).
These are my 3 current favorites for the fall season: (1) Cinnamon Chocolate Chip (1 and 1/4 teaspoons cinnamon + 2/3 cups chocolate chips), (2) Cranberry Orange (1 cup fresh or frozen, thawed cranberries + 1 tablespoon freshly grated orange zest), and (3) Spiced Toasted Nut (1 and 1/2 teaspoons pumpkin pie spice + 1/2 cup chopped walnuts or pecans sprinkled on top).
Divide batter evenly between prepared muffin cups.
Bake in the preheated oven for 14 to 18 minutes until golden brown and a toothpick inserted in the center comes out with only moist crumbs attached.
Cool in muffin tin for 5 minutes. Remove muffins from tin and cool completely.
Storage: Store the cooled muffins in an airtight container at (cool) room temperature for 2 days, the refrigerator for 1 week, or the freezer for up to 6 months.
Chickpea Tip: I recommend using reduced sodium chickpeas to control the overall salt in the recipe.
Sweetener:Feel free to use any other granular sweetener (e.g., brown sugar) in place of the coconut sugar.
Tapioca Tip: An equal amount of arrowroot or potato starch can be used in place of the tapioca starch. If you do not need these to be grain-free, you can use cornstarch as well.
Nut Butter Tips: Use any variety of creamy nut butter you like, such as peanut, almond or cashew. I prefer to use varieties that only contain nuts and salt, but use what suits your needs, budget and preference.
Nut-Free Options:For a nut-free option, use an equal amount of sunflower seed butter or well-stirred tahini. Note that sunflower seed butter will tinge the muffins pale green. They are perfectly fine, it’s simply a sunflower seed side effect. You can also use an equal amount of coconut butter. I have an easy DIY coconut butter recipe that you can make in minutes.
Editing my bad autocorrect typos! My cans of chickpeas are all 19 FL oz and I didn’t want to measure, so I used the whole can. I used Wow butter to make it nut free for my son’s daycare. I put in a little ginger and all spice as well. They turned out great! Great taste, great texture and great looks. A full, cracked top. Thanks for the recipe!!
Thursday 27th of August 2020
That's greet that the 19-ouce can worked out, thanks for sharing that, Faith! I am sure it will come in handy for others. So glad they were a success for you! :)
Wednesday 15th of April 2020
Made your muffins today using Trader Joe's organic canned chickpea and creamy peanut butter without salt. It's so good that my boyfriend and i ate five together in one afternoon!