Quinoa-Muffins

Diese Quinoa-Muffins are easy, healthy, and savory muffins perfect as a high-protein breakfast. They are also packed with vegetables, egg-free, and dairy-free.

Inhaltsverzeichnis

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While the full recipe is just below, don’t miss my baking tips and detailed step pictures further down.

Quinoa-Muffins

Diese Quinoa-Muffins are easy, healthy, and savory muffins perfect as a high-protein breakfast. They are also packed with vegetables, egg-free, and dairy-free.

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Zubereitungszeit: 10 Minuten min

Kochzeit: 20 Minuten min

Gesamtzeit: 30 Minuten min

Kurs: Dessert

Cuisine: amerikanisch

Portionen: 12 Muffins

Kalorien: 198.9 kcal

Autor: Carine Claudepierre

KochmodusVerhindern Sie, dass Ihr Bildschirm dunkel wird

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Inhaltsstoffe

US üblich - Metrisch

• ▢ 2 Tassen Selbstaufsteigendes Mehl - (Anmerkung 1)
• ▢ ½ Tasse Olivenöl mit mildem Geschmack - (Anmerkung 2)
• ▢ 1 Tasse Mandelmilch - (Anmerkung 3)
• ▢ 1 Tasse Gekochte Quinoa - (note 4) cooled
• ▢ 1 Tasse Baby Spinat - fein gehackt (Anmerkung 5)
• ▢ ⅓ Tasse Roasted Red Bell Peppers - fein gehackt (Anmerkung 6)
• ▢ ¼ Tasse Grüne Oliven - sliced (note 7)
• ▢ ½ Teelöffel Salz
• ▢ 1 Teelöffel Zwiebelpulver
• ▢ ¼ Teelöffel Knoblauchpulver

Optional

• ▢ ⅓ Tasse Milchfreier Käse - (Anmerkung 8)

Anleitungen

• Den Backofen auf 180 °C (350 °F) vorheizen. Ein 12er-Muffinblech mit Papierförmchen auslegen. Die Papierförmchen leicht mit Öl besprühen. Beiseite stellen.
• In a mixing bowl, add cooked and cooled quinoa, olive oil, almond milk, chopped spinach, roasted red bell pepper, and sliced olives. Stir to combine.
• Add self-rising flour, salt, onion powder, and garlic powder. Stir with a rubber spatula until a thick muffin batter forms.
• At this stage, feel free to stir in cheese if used.
• Verteilen Sie den Teig gleichmäßig auf die 12 Muffinförmchen.
• Bake the muffins on the center rack of your oven for 22-25 minutes at 350°F (180°C) until a toothpick inserted in the center comes out clean.
• Lassen Sie die Muffins auf einem Kuchengitter vollständig auskühlen.

Notizen

Hinweise 1: 2 cups of self-rising flour is equivalent to 2 cups of all-purpose flour + 3 teaspoons of baking powder. For a gluten-free option, use my glutenfreier Umwandler Vergiss aber das Backpulver nicht.

Hinweise 2: You can use any low-flavor oil or swap half the oil for plain yogurt to add proteins and decrease fats.

Hinweise 3: Any milk work, use soy milk to up proteins and nutrients.

Hinweise 4: Make sure you don’t add hot/warm quinoa. Cool it down first. Even better, cool it down in the fridge overnight for best results.

Hinweise 5: Or finely chopped trimmed kale.

Hinweise 6: I am using canned roasted bell peppers stored in water, not oil. Remove from the jar, pat dry in absorbent paper to remove any liquid, then chop it finely and measure in the measuring cup. Other options are finely chopped sundried tomatoes or sunflower seeds.

Hinweis 7: Or any olives from black to kalamata taste good. Or use seeds like sunflower seeds or pumpkin seeds, or chopped nuts like walnuts or almonds.

Hinweise 8: I use dairy-free cheddar or sometimes crumbled dairy-free feta cheese. Any cheese works, but if yours is high in sodium, skip the salt.

Lagerung: Store in an airtight box in the fridge for up to 4 days, or freeze in Ziploc bags for up to 1 month. Thaw them in the fridge the day before serving.

Ofenmodus: Ich verwende die Umluftfunktion. Falls Sie die Ober-/Unterhitze nutzen müssen, empfehle ich, die Temperatur um 15 °C zu erhöhen. Die Backzeit sollte gleich bleiben, kann sich aber um einige Minuten verlängern.

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Ernährung

Portion: 1Muffin | Kalorien: 198.9kcal | Kohlenhydrate: 19.4g | Eiweiß: 4.6g | Fett: 11.5g | Gesättigte Fettsäuren: 2g | Mehrfach ungesättigtes Fett: 1.6g | Einfach ungesättigte Fettsäuren: 7.3g | Natrium: 225.8mg | Kalium: 97.4mg | Ballaststoffe: 1.3g | Zucker: 0.3g | Vitamin A: 340.3IU | Vitamin B12: 0.3ug | Vitamin C: 2.6mg | Vitamin D: 0.3ug | Kalzium: 59.4mg | Eisen: 0.7mg | Magnesium: 22.1mg | Phosphor: 67.4mg | Zink: 0.5mg

Zutaten und Substitutionen

You only need a handful of ingredients for this recipe. Here’s how to pick them.

• Selbstaufsteigendes Mehl – The baking powder in this flour makes the muffins. You can make your own by combining all-purpose flour and baking powder. For a gluten-free option, use my glutenfreier Umwandler Vergiss aber das Backpulver nicht.
• Leichtes Olivenöl – To add moisture and richness. Any neutral-flavored oil works, or you can replace half with plain yogurt for added protein and reduced fat.
• Mandelmilch – To add moisture. Soy milk can be used to increase protein and nutrient content. Any plant-based milk or even dairy milk will work.
• Gekochte Quinoa – This provides protein and texture. Ensure it’s cooled to prevent issues with the batter. Soak it for some time to remove its pectin.
• Baby Spinat – To add nutrients and color. Finely chopped kale or arugula is a good substitute if you like it.
• Roasted Red Bell Peppers – To add sweetness and flavor. Sundried tomatoes or sunflower seeds can be used as alternatives.
• Grüne Oliven – They add a salty, briny flavor. Black olives, kalamata olives, sunflower seeds, pumpkin seeds, walnuts, or almonds are suitable substitutes.
• Zwiebelpulver – This brings savory flavor. Fresh minced onion, or shallots that have been sauteed until soft will work.
• Knoblauchpulver – Fresh minced garlic that has been sauteed until soft will work.
• Milchfreier Käse – To (optionally) add flavor and richness. Dairy-free cheddar or feta are good options. Any cheese can be used, but it would require adjusting the salt.

How to Make Quinoa Muffins

This recipe is super easy, here’s how to make it in pictures.

Pour the dry ingredients and add the liquid ones on the top.

Chop the veggies and add them all on top of the bowl.

Combine the batter until the veggies are incorporated.

Pour the batter into a muffin tin and bake it for 22-25 minutes at 350 °F (180 °C).

Carines Backtipps

Ich möchte Ihnen noch ein paar Tipps für perfekte Muffins geben.

• Gleichmäßige Verteilung – Use an ice cream scoop for even batter distribution in the muffin pan.
• Topping Variations – Sprinkle seeds or chopped nuts on top before baking for added texture.
• Gemüsesorte – Add finely chopped carrots or other vegetables for added nutrients.
• Kräutermischung – Add fresh or dried herbs like thyme or rosemary for enhanced flavor.
• Muffin Test – Use a toothpick to test for doneness in multiple muffins, as baking times can vary.
• Kühlzeit – Allow muffins to cool completely on a wire rack to prevent sogginess.
• Herzhafte Gewürze – Add a pinch of smoked paprika or cayenne pepper for a spicy kick.

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