Muffin di carote salutari (7 g di proteine, senza uova, senza latticini)

Alcuni degli Muffin alle carote salutari 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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Anche se la ricetta completa si trova qui sotto, non perderti tutti i miei consigli più in basso, tra cui suggerimenti su come sostituire gli ingredienti, consigli di cucina e foto passo passo!

Muffin alle carote salutari

Alcuni degli Muffin alle carote salutari are simple, dairy-free, egg-free muffins loaded with over 7g of plant-based protein and made with no refined sugar.

5 da 7 voti

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Tempo di preparazione: 15 verbale min

Tempo di cuocere: 30 verbale min

Tempo totale: 45 verbale min

Corso: Colazione

cucina: americano

Dosi: 12 muffin

Calorie: 259.6 kcal

Autore: Carine Claudepierre

Modalità di cotturaImpedisci allo schermo di oscurarsi

1x2x3x

Ingredienti

US consuetudinario - Metrico

• ▢ 1 tazza Carote - 6.5 ounces (190g) grated (note 1)
• ▢ 1 ¾ bicchiere Farina integrale di grano bianco - (nota 2)
• ▢ 2 cucchiaino da tè Lievito in polvere
• ▢ ⅔ bicchiere Zucchero di canna non raffinato - (nota 3)
• ▢ 1 cucchiaino da tè Cannella
• ▢ ½ cucchiaino da tè Sale
• ▢ 1 bicchiere Latte di mandorla - (nota 4)
• ▢ ½ bicchiere Olio d'oliva dal sapore delicato - (nota 5)
• ▢ 2 cucchiaini Estratto di vaniglia

Optional for extra flavors

• ▢ ¼ cucchiaino da tè Pepe di Giamaica
• ▢ ¾ bicchiere Semi di canapa - or walnuts

Istruzioni

• 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.

Note

Note 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.

Note 2: You can also use all-purpose flour if preferred. See my convertitore senza glutine per renderli senza glutine.

Note 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.

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

Note 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.

Note 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.

Modalità fornoIo utilizzo la modalità ventilata (convezione). Se dovete usare la modalità statica, vi consiglio di aumentare la temperatura di 15 °C (25 °F). Il tempo di cottura dovrebbe essere lo stesso, ma potrebbe richiedere qualche minuto in più.

Archiviazione: 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.

Attrezzatura

Pirottini per muffin

Teglia per muffin a 12 fori

Terrina

Misurini e Cucchiai

Griglia di Raffreddamento

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Alimentazione

Servendo: 1muffin | Calorie: 259.6kcal | Carboidrati: 26.3g | Proteine: 7.2g | Grasso: 15.2g | Grassi saturi: 1.6g | Grassi polinsaturi: 5.6g | Grasso monoinsaturo: 7.4g | Sodio: 206mg | Potassio: 76.5mg | Fibra: 2.7g | Zucchero: 12g | Vitamina A: 2738.4IU | Vitamina C: 1mg | Calcio: 100.7mg | Ferro: 2.3mg | Magnesio: 2.3mg | fosforo: 160.8mg | zinco: 0.04mg

Ingredienti e sostituzioni

Per preparare questa ricetta bastano pochi semplici ingredienti. Ecco come sceglierli e sostituirli.

• Carote – These provide the main flavor, natural sweetness, and moisture to the muffins.
• Farina integrale di grano bianco – This flour gives the muffins their structure and adds fiber. All-purpose flour or spelt flour also work well here.
• Lievito in polvere – This helps the muffins rise and become light and fluffy, especially since we aren’t using eggs.
• Zucchero di canna non raffinato – This adds sweetness and helps the muffins brown. You can also use coconut sugar or muscovado sugar.
• Cannella – This adds a lovely warm spice flavor that pairs perfectly with carrots.
• Sale – Salt is important for balancing the sweetness and enhancing all the other flavors.
• Latte di mandorla – This is the main liquid that brings the batter together. Any plant-based milk, like soy milk or oat milk, is fine.
• Olio d'oliva dal sapore delicato – This provides moisture and fat, which is key to keeping the muffins tender. Melted coconut oil or canola oil are good substitutes.
• Estratto di vaniglia – This adds a nice background flavor that rounds out the sweetness and spice.
• Pepe di Giamaica – This is optional, but it adds an extra layer of warm, complex spice.
• Semi di canapa – 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)

I consigli di Carine per la pasticceria

Ecco qualche altro consiglio per preparare muffin perfetti.

• 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.
• Regolazione della dolcezza – 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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