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Mid-day mealLow carb, high fatVegetarianMediterraneanEggs€

Protein Chickpea Muffins with Vegetables and Mediterranean Spices

Name: Protein Chickpea Muffins with Vegetables and Mediterranean Spices
Prep time: 13 min
Cook time: 20 min
Total time: 33 min
Yield: 12
Ingredients: 100 g Chickpea flour (besan); 4 piece Eggs, Grade A, Large, egg whole; 100 ml Beverages, almond milk, unsweetened, shelf stable; 0.5 tsp Leavening agents, baking powder, double-acting, straight phosphate; 0.5 tsp Salt, table, iodized; 0.5 tsp Spices, garlic powder; 0.5 medium Peppers, bell, red, raw; 50 g Spinach, baby; 30 g Leeks, bulb and greens, root removed, raw; 1 tbsp Oil, olive, extra virgin

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 time13 min

Cook time20 min

Total time33 min

Servings12

Recipe

Chickpea flour (besan)100 gEggs, Grade A, Large, egg whole4 pieceBeverages, almond milk, unsweetened, shelf stable100 mlLeavening agents, baking powder, double-acting, straight phosphate0.5 tspSalt, table, iodized0.5 tspSpices, garlic powder0.5 tspPeppers, bell, red, raw0.5 mediumSpinach, baby50 gLeeks, bulb and greens, root removed, raw30 gOil, olive, extra virgin1 tbsp

Muffin tin (12 holes)Paper or silicone linersLarge mixing bowlWhisk

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

1Preheat the oven to 180 °C. Line a muffin tin with liners or lightly grease it with oil.
2Sift the chickpea flour and baking powder into a bowl. Add salt and garlic powder and mix well.
3Add the eggs, water and olive oil to the dry mixture. Whisk until you get a completely smooth batter without lumps.
4Stir the chopped bell pepper, spinach and leek into the prepared batter.
5Pour the batter into the muffin molds, filling them to about 3/4 full.
6Bake 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.