Healthy Breakfast Muffins

Hello friends! I hope you’re all excited about another delicious and healthy recipe! Meet the deliciously amazing Shredded Veggie Savory Muffins! This healthy vegan muffins recipe is our new favourite addition to breakfast, lunch or brunch or even dinner!
I hope you will love them too! They would make the perfect addition to an upcoming Easter menu!
These are called muffins but they’re not what you expect muffins to be – there’s no cake-like texture but rather a dense veggie texture! (Which is great!) 😉
So there’s not much of a batter going on at all! This results in a delicious and healthy burst of veggie goodness!! I ate half this portion all by myself – and very proud of it!! 😉
Healthy Breakfast Muffin Ingredients :
2 medium sweet potatoes
2 tablespoons tapioca starch (arrowroot or potato starch work fine)
2 tablespoons chickpea/ garbanzo flour
2 tablespoons olive oil or grape seed oil
1 cup white navy beans (rinsed and drained and pureed)
1/4 cup fresh parsley, chopped
1 teaspoon dried basil
freshly cracked black pepper
Recipe Directions :
Preheat oven to 350 and prepare a muffin pan with parchment papers.
Wash and peel all the veggies.
In a food processor with a grater attachment, shred all the carrots, parsnips, potatoes, and transfer to a large bowl.
Switch the blade on the food processor and blend the beans and set aside. (You can also blend the beans in a small bowl with an immersion blender which is what I did).
Add in parsley, starch, flour, oil and beans and basil, salt and pepper and mix to combine well.
Top each muffin well flat and press gently so it fills the cups evenly.
Bake at 350 for about 30 minutes. Tops should look dry and the sides should be browned.
Remove from the oven and let stand for about 15 minutes before serving as they are very hot inside to bite into.
These are pretty good cold too so don’t worry about making them come out of the oven right before serving.
I love the addition of beans here because not only do they act as a binder to keep these together – they add a great plant-based protein source! Exactly what you would want in a healthy breakfast muffin!
Cut the Sugar tip : Starting your day with a savory healthy breakfast is a great way to cut sugar from your diet! Essentially it’s the taste of sweet on our tongue that sets the brain into craving sugar – so delaying that sweet indulgence with a savory breakfast instead of a sweet breakfast IS the best way to eat less sugar!!
Also, I just want to apologize for writing out Savory vs. Savoury! Basically I’m torn with the US vs. English spelling as most of my readers are from the US. I apologize in advance 😉
Tomayto Tomahto – it’s all good!! 🙂
Based on 2 Review(s)
Maybe reduce the baking time for about 5 minutes… 🙂
Great question…. I wouldn’t recommend the coconut flour though.
I would add another tablespoon of the tapioca or other starch to this and it should work great.
Also, if you’re ok with eating eggs, then you could substitute all the flours (tapioca + chickpea) for 1 egg! 😉
Yes! That would be great! If possible I would wrap each one tightly in plastic wrap (fold the paper over or remove the papers) to keep them moist and so that they hold together.
Then defrost in the fridge overnight and pop in a mini-oven to heat for 15 minutes. (These would be also great to take to work frozen and they would thaw out in about 2 hours at room temperature then you could heat them in a microwave and have for lunch with a salad 🙂 Just an idea 😉
Hope you enjoy them soon! xo ella
Hello Ella – excited to try these for breakfast in the morning….
I am a little concerned about using baking paper and the plastic wrap you mentioned for freezing, as I think they may be toxic and chemical laden…what are your thoughts.
thank you so much.
I hear your concerns… I am the same way. I don’t use wax paper or any white bleached parchment paper. I use a natural parchment paper which doesn’t have toxins.
As for the plastic wrap. I know what you mean…. I’m ok with using a bit of plastic as long as it doesn’t get hot as that’s when the toxins leach out.
I would love to know of an alternative that would keep them tightly wrapped to pervent freezer burn… I’ve got nothing…. but if you’d rather not use it, than that’s fine of course. xox ella
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Blogger, Recipe Developer, Photographer and Author. Loves healthy food, photography, sunshine and dancing in the kitchen with her two daughters. Read More…
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