Kale Quinoa Muffins (Vegan, Oil-free, Gluten-Free)

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

Savory Vegan Breakfast Muffins

If you’re looking for a savory, wholesome snack or light meal that actually keeps you full, these quinoa kale muffins are such a good one to have on repeat. They’re soft, satisfying, and packed with real, nourishing ingredients—no oil, no gluten, and nothing complicated.

Each muffin is made with protein-rich quinoa and hearty kale, giving you a naturally balanced bite with about 5 grams of protein for just 90 calories. They’re completely vegan, easy to make, and perfect for meal prep—whether you need a quick breakfast, a grab-and-go lunch, or something savory to pair with soup or salad.

What I especially love about these is how simple and adaptable they are. The base recipe comes together easily, but you can tweak the flavors depending on what you have on hand. They’re the kind of everyday recipe that quietly becomes a staple.

Why You’ll Love These Savory 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
• Loaded with vegetables
• Full of vitamins and minerals (iron, manganese, magnesium, potassium, thiamin, & vitamins A, B6 & C)
• 90 calories per muffin
• 5 grams protein per muffin

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

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.

• kale leaves (packed) (curly kale or Tuscan kale / lacinato kale)
• white mushrooms
• green onion, cut into pieces
• cooked quinoa, (see notes)
• plain nondairy milk, (e.g., almond milk, oat milk, soy milk, cashew milk)
• flaxseed meal
• salt and cracked black pepper

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.

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.

How to Make Vegan Quinoa Muffins

Note that the complete directions are also in the recipe card below.

• Preheat oven to 375F (190C). Line 6 cups of a standard size muffin tin with silicone liners (or paper liners or foil liners). If you eat oil, you can oil or spray the cups with nonstick cooking spray.
• In a food processor, process the kale, mushrooms and green onions until finely chopped.
• Transfer the chopped vegetables to a large bowl and stir in the quinoa, milk, flaxseed meal, salt and pepper.
• Divide the quinoa vegetable mixture evenly between prepared cups, pressing down (to compact slightly–it helps to hold them together) and smoothing the tops.
• 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.

Storage for the Savory Kale Quinoa Muffins

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

Frequently Asked Questions (FAQ)

• Can I use other types of vegetables in place of kale? Yes! Any number of greens, such as spinach, chard, broccoli rabe, or other vegetables such as broccoli, carrots or cauliflower can take its place.
• Can I add herbs or spices to the muffins? Yes! Add 1/2 teaspoon of spices or dried herbs, such as cumin, basil, Italian herbs, herbes de Provence, or chili powder.
• Can I use other cooked grains in place of quinoa? I have not tried it, but you should be able to do that. Short grain cooked brown rice, millet or amaranth are strong contenders for replacing the cooked quinoa.

How to Cook 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.

Fresh Kale Storage Tip

I buy large bags of cleaned, torn kale leaves and store them in the freezer for convenience (you can grab a handful for smoothies, or crumble into soup or a scramble); I do not 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).

Related Recipes

• Quinoa Kale & Mushroom Skillet
• Sweet Potato Kale Salad (V, GF)
• Mushroom Bread (High Protein)
• Vegan Almond Flour Mushroom Muffins (High-Protein, Gluten-Free)
• Vegan Gluten-Free Quinoa Kale Meatballs (high protein)