BreakfastLow carbVegetarian€

Protein Chickpea Muffins with Vegetables and Mediterranean Spices

Egg muffins made with chickpea flour are an ideal gluten-free breakfast on the go, combining the heartiness of legumes with the lightness of baked eggs and vegetables.

Prep time
13 min
Cook time
20 min
Total time
33 min
Servings
12

Recipe

Chickpea flour (besan)
100 g
Eggs, Grade A, Large, egg whole
4 piece
Beverages, almond milk, unsweetened, shelf stable
100 ml
Leavening agents, baking powder, double-acting, straight phosphate
0.5 tsp
Salt, table, iodized
0.5 tsp
Spices, garlic powder
0.5 tsp
Peppers, bell, red, raw
0.5 medium
Spinach, baby
50 g
Leeks, bulb and greens, root removed, raw
30 g
Oil, olive, extra virgin
1 tbsp

Per servingTotal
Calories:71.7 kcal859.9 kcal
Protein:4.2 g50.8 g
Carbohydrates:5.8 g69.3 g
Fiber:1.2 g14.2 g
Water:32.3 ml387.2 ml
Fat:3.4 g41.3 g
Micronutrients
Sugar:1.3 g15.9 g
Saturated fat:0.8 g9.4 g
Cholesterol:62 mg744 mg
Sodium:137.6 mg1651.2 mg
Potassium:144.4 mg1732.4 mg
Calcium:48.5 mg581.5 mg
Iron:0.9 mg10.2 mg
Magnesium:21.4 mg257.3 mg
Zinc:0.5 mg6 mg
Phosphorus:85.6 mg1026.8 mg
Vitamin C:7.5 mg89.9 mg
Vitamin A:46.5 µg557.7 µg
Vitamin D:0.4 µg5 µg
Vitamin B12:0.2 µg1.8 µg

Instructions

1
Preheat the oven to 180 °C. Line a muffin tin with liners or lightly grease it with oil.
2
Sift the chickpea flour and baking powder into a bowl. Add salt and garlic powder and mix well.
3
Add the eggs, water and olive oil to the dry mixture. Whisk until you get a completely smooth batter without lumps.
4
Stir the chopped bell pepper, spinach and leek into the prepared batter.
5
Pour the batter into the muffin molds, filling them to about 3/4 full.
6
Bake for 18–22 minutes, or until the muffins turn golden brown and feel firm to the touch. Let them cool for at least 5 minutes before removing from the tin.

Nutritional benefits

Thanks to the high fiber content from chickpea flour and quality protein from eggs, this meal supports stable blood sugar levels and long-lasting fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.