Healthy Breakfast Muffins: Egg Free & Loaded with Veggies
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4.6
15 reviews
Excellent
Healthy Breakfast Muffins: Egg Free & Loaded with Veggies
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Healthybreakfast muffins are so easy to make and delicious to resist. Presented here is a recipe for egg free breakfastMuffins that are savory and loaded with vegetables. These savory muffins are indeed wholesomewithout any use of processed flour, sugar or fat. Savory muffins make a greathealthy choice for breakfast on the go, to pack for school lunches or for lightafter school snacks.
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Ingredients
Pantry
- 165 grams semolina flour Suji: 1 cup/ 5.8 oz
- 35 grams chickpea flour Besan: ¼ cup/ 1.2 oz
- 20 grams sesame seeds Til: 2 tablespoon/ 0.7 oz
- 20 grams hemp hearts Bhang ke beej: 2 tablespoon/ 0.7 oz
- 15 grams pumpkin seeds Kaddu ke beej: 2 tablespoon/ 0.5 oz, for topping
Dairy/Fridge
- 130 grams yogurt Dahi: ½ cup / 4.5 oz
- 110 grams cottage cheese ½ cup / 3.8 oz
- 80 ml water Paanee: ⅓ cup/ 2.7 fl. Oz.
Produce
- 100 grams carrots Gajar: 1cup/ 1 large size, shredded
- 100 grams zucchini squash 1cup/ 1 medium - shredded
- 100 grams onions Pyaz: ¾ cup/ 1 medium, finely chopped
- 20 grams cilantro Hara Dhaniya: ¼ cup/ ⅓ of bunch, finely chopped.
- 15 grams ginger Adrak: 1 tablespoon/ 1 inch of knob, grated or minced
- 3 grams green chili Hari Mirch: 1 teaspoon/ 3 green Thai chilis or one serrano, finely chopped or minced
Spices/oils
- 1 tablespoon cumin seeds Jeera
- 1 teaspoon red chili flakes
- ½ teaspoon turmeric powder Haldi
- ½ teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt Namak, adjust as per taste
- 1 teaspoon oil to oil molds and liners
Instructions
Follow these Instruction if Baking Muffins:
- Preheat the oven at 350 degrees F and grease the regular size muffin tray.
- In a mixing bowl, add semolina flour, chickpea flour, yogurt and cottage cheese and stir to incorporate using Danish whisk or spatula. Stir the flours well until no flecks of flour remain.
- Then add grated carrots, zucchini, finely chopped onions and cilantro. Fold them into flour and yogurt mixture.
- Add water to adjust the consistency, add only little by little until reach the right consistency of batter.
- Make sure the consistency of final batter is lumpy, thick and kind of messy. Excess liquid may result in sinking the muffins from center.
- Now add minced ginger, green chills, salt, red chili flakes, cumin seeds, turmeric powder, sesame seeds and hemp hearts. Give a good mix to incorporate everything together all the ingredients.
- At this point check, if oven has preheated and you have oiled the muffin tray is lined with oiled liners and ready to fill the batter.
- Now add baking powder and baking soda, give a quick rigorous mix and quickly fill the muffin tray. This batter would be enough to fill 12 regular size muffin molds.
- Sprinkle some sesame seeds and pumpkin seeds on top and bake at 350°F for 25-30 minutes.
- The above given baking time is approximation, do a doneness check with a toothpick or a knife when closer to end of baking time. If the toothpick comes out clean it’s time to cool down the muffins, if not bake for little more time.
- Allow freshly baked muffins to cool in the muffin tray for around 5-7 minutes. When manageable to handle transfer them to cooling rack.
- Enjoy them warm just like that or pair them with some green cilantro chutney and strawberry chutney.
Follow these Instruction for Steaming into Veggie-Bites in Instant Pot:
- Prepare the Instant pot for steaming. Place the inner pot inside the instant pot and two cups of water to inner pot and switch on the sauté mode on normal heat level. Oil 2 egg-bite molds and keep them aside.
- Now follow the instructions from 2-6 steps from above baking instructions to prepare batter.
- At this point check, if water has started boiling and you have oiled the egg-bites mold and ready to fill with batter. Place a trivet at bottom to hold egg-bite molds.
- Now add baking powder and baking soda, give a quick rigorous mix and quickly fill the egg-bite molds. This batter would be enough to fill two, 7 cavities egg-bite molds.
- Carefully transfer the first mold on trivet, while keeping second mold on top of first mold make sure you rotate the second mold a little so that it sits on the bridges of the cavities of first mold.
- Put the Instant pot lid on, make sure valve is on venting position.
- Cancel the sauté mode and switch to steam mode. Steam for 15 minutes, put an external timer as Instant pot timer would not work.
- Once 15 minutes are over, switch off the steam function, open the lid and allow the mold to cool down a little before take the molds out.
- Flip the mold on a dinner plate, tap the back of each cavity and the steamed egg-bites will slide out easily.
- To serve these egg-bites as appetizer, cut them length wise into half, then topped with green cilantro, strawberry chutney and garnish them with some chopped cilantro and poms arils.
Equipments used:
Nutrition Information
Show Details
Serving
65g
Calories
101kcal
(5%)
Carbohydrates
13g
(4%)
Protein
5g
(10%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Cholesterol
3mg
(1%)
Sodium
168mg
(7%)
Potassium
170mg
(5%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
1379IU
(28%)
Vitamin C
3mg
(3%)
Calcium
53mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 141 each
Amount Per Serving
Calories 101 kcal
% Daily Value*
| Serving | 65g | |
| Calories | 101kcal | 5% |
| Carbohydrates | 13g | 4% |
| Protein | 5g | 10% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 3mg | 1% |
| Sodium | 168mg | 7% |
| Potassium | 170mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 1379IU | 28% |
| Vitamin C | 3mg | 3% |
| Calcium | 53mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
15 reviews
Excellent
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