Magdalenas de zanahoria saludables (7 g de proteína, sin huevo, sin lácteos)

Estos Magdalenas de zanahoria saludables are simple, dairy-free, egg-free muffins loaded with over 7g of plant-based protein and made with no refined sugar.

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Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.

Magdalenas de zanahoria saludables

Estos Magdalenas de zanahoria saludables are simple, dairy-free, egg-free muffins loaded with over 7g of plant-based protein and made with no refined sugar.

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Tiempo de preparación: 15 minutos minutos

Tiempo de cocción: 30 minutos minutos

Tiempo Total: 45 minutos minutos

Curso: Desayuno

Tipo de cocina: American

Porciones: 12 muffins

Calorías: 259.6 kcal

Escrito por Carine Claudepierre

Modo de cocciónEvita que tu pantalla se oscurezca

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Ingredientes

Habitual de Estados Unidos – Métrico

• ▢ 1 ½ tazas de Zanahorias - 6.5 ounces (190g) grated (note 1)
• ▢ 1 ¾ taza de Harina integral de trigo blanco - (nota 2)
• ▢ 2 cucharadita de Levadura en polvo
• ▢ ⅔ taza de Azúcar de caña sin refinar - (nota 3)
• ▢ 1 cucharadita de Canela
• ▢ ½ cucharadita de Salt
• ▢ 1 taza de Leche de almendras - (nota 4)
• ▢ ½ taza de Aceite de oliva de sabor suave - (nota 5)
• ▢ 2 cucharaditas de Extracto de vainilla

Optional for extra flavors

• ▢ ¼ cucharadita de Pimienta de Jamaica
• ▢ ¾ taza de Semillas de cáñamo - or walnuts

Instrucciones para la impresión en alta definición

• Preheat the oven to 350°F (180°C). Line a 12-hole muffin tray with a paper liner. Lightly oil with cooking oil spray. Set aside.
• Trim the carrots, cut them into chunks, place them in a food processor, and pulse a few times to form carrot 'rice'. You can grate the carrots with a grater box too. Lightly pack the shredded carrots in the measuring cup to get 1 1/2 cups (190g/6.7oz.). Set aside.
• In a large mixing bowl, combine flour, baking powder, sugar, cinnamon, salt, and allspice if used. Whisk to combine evenly.
• Make a well in the center of the flour mixture, and add milk, oil, vanilla extract, the carrots prepared earlier, and hemp seeds if used.
• Combine with a rubber spatula, scraping down the sides of the bowl to bring all the ingredients together, and form a smooth batter.
• Fill the 12 muffin holes evenly, up to the top.
• Bake the muffins on the center rack of your oven for 30-35 minutes at 350°F (180°C) until they are golden brown on top, and a toothpick inserted in the center comes out clean.
• Let them cool down in the pan for 10 minutes, then on a cooling rack for 2 hours.

Notas

notas 1: I trim the carrots’ ends, wash, and keep the peel. You can peel yours if preferred. You can grate the carrots rather than pulsing, using a grater box. Make sure you lightly pack the grated carrots in the measuring cup to use the same amount.

notas 2: You can also use all-purpose flour if preferred. See my convertidor sin gluten para que sean sin gluten.

notas 3: You can use coconut sugar or muscovado sugar. You can’t use a liquid sweetener like maple syrup. You can lower the sugar to 1/2 cup for a less-sweet muffin.

notas 4: Or soy milk to up the proteins, or any milk you love.

notas 5: Or any low-flavor oil you like. Oil-free swaps like unsweetened applesauce or yogurt make the muffins too wet. They stay gummy and won’t firm up well.

notas 6: Hemp seeds add 56 grams of protein to your batch. You can swap for chopped nuts like walnuts, pecans, or simply skip. Other ideas are dried raisins, chopped pieces of dates, or other seeds like pumpkin seeds.

Modo de hornoUtilizo el modo de convección forzada. Si tienes que usar el modo convencional, te recomiendo aumentar la temperatura en 15 °C (25 °F). El tiempo de horneado debería ser el mismo, pero podría tardar unos minutos más.

Almacenaje: Store the muffins in an airtight container in the fridge for up to 4 days, or freeze in Ziploc bags for up to 1 month. Thaw in the fridge the day before.

Equipos

Moldes para magdalenas

Molde para muffins de 12 cavidades

Cuenco Mezclador

Tazas y cucharas medidoras

Rejilla de Enfriamiento:

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Nutrición

Servicio: 1muffin | Calorías: 259.6kcal | Carbohidratos: 26.3g | Proteína: 7.2g | Grasa: 15.2g | Grasa saturada: 1.6g | Grasa poli-insaturada: 5.6g | Grasa monosaturada: 7.4g | Sodio: 206mg | Potasio: 76.5mg | Fibra: 2.7g | Azúcar: 12g | Vitamina A: 2738.4IU | Vitamina C: 1mg | Calcio: 100.7mg | Hierro: 2.3mg | Magnesio: 2.3mg | Fósforo 160.8mg | Zinc: 0.04mg

Ingredientes y sustituciones

Solo necesitas unos pocos ingredientes sencillos para preparar esta receta. Aquí te explicamos cómo elegirlos y sustituirlos.

• Zanahorias – These provide the main flavor, natural sweetness, and moisture to the muffins.
• Harina integral de trigo blanco – This flour gives the muffins their structure and adds fiber. All-purpose flour or spelt flour also work well here.
• Levadura en polvo – This helps the muffins rise and become light and fluffy, especially since we aren’t using eggs.
• Azúcar de caña sin refinar – This adds sweetness and helps the muffins brown. You can also use coconut sugar or muscovado sugar.
• Canela – This adds a lovely warm spice flavor that pairs perfectly with carrots.
• Salt – Salt is important for balancing the sweetness and enhancing all the other flavors.
• Leche de almendras – This is the main liquid that brings the batter together. Any plant-based milk, like soy milk or oat milk, is fine.
• Aceite de oliva de sabor suave – This provides moisture and fat, which is key to keeping the muffins tender. Melted coconut oil or canola oil are good substitutes.
• Extracto de vainilla – This adds a nice background flavor that rounds out the sweetness and spice.
• Pimienta de Jamaica – This is optional, but it adds an extra layer of warm, complex spice.
• Semillas de cáñamo – These add healthy fats and a good amount of protein. You can also use chopped walnuts, pecans, or dried fruit like raisins.

How to Make Healthy Carrot Muffins (in Pictures)

Consejos de repostería de Carine

Permítanme compartirles algunos consejos más para preparar muffins perfectos.

• Carrot Texture – I prefer pulsing the carrots in a food processor because you get small “rice” pieces, which adds more texture. You can absolutely grate them with a box grater if you find that easier.
• Customize Your Mix-ins – The hemp seeds are great for protein, but feel free to swap them for chopped nuts (like walnuts), other seeds, or dried fruits (like raisins) if you want extra sweetness.
• Ajustar la dulzura – These muffins aren’t overly sweet, but you can reduce the sugar down to 1/2 cup if you prefer.
• Stick to the Oil – I don’t recommend swapping the oil for substitutes like applesauce or yogurt. I find it makes the muffins too wet and gummy, and they just don’t firm up properly.
• Muffin Toppings – Before baking, you can sprinkle some rolled oats or extra seeds on top for a nice look and a bit of crunch.

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