Quinoa Muffins (High-Protein)

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

Quinoa Muffins

These 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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Prep Time: 10 minutes mins

Cook Time: 20 minutes mins

Total Time: 30 minutes mins

Course: Dessert

Cuisine: American

Servings: 12 muffins

Calories: 198.9 kcal

Author: Carine Claudepierre

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Ingredients

US Customary – Metric

• ▢ 2 cups Self-Rising Flour - (note 1)
• ▢ ½ cup Light Olive Oil - (note 2)
• ▢ 1 cup Almond Milk - (note 3)
• ▢ 1 cup Cooked Quinoa - (note 4) cooled
• ▢ 1 cup Baby Spinach - finely chopped (note 5)
• ▢ ⅓ cup Roasted Red Bell Peppers - finely chopped (note 6)
• ▢ ¼ cup Green Olives - sliced (note 7)
• ▢ ½ teaspoon Salt
• ▢ 1 teaspoon Onion Powder
• ▢ ¼ teaspoon Garlic Powder

Optional

• ▢ ⅓ cup Dairy-Free Cheese - (note 8)

Instructions

• Preheat the oven to 350 °F (180 °C). Line a 12-hole muffin pan with muffin paper cases. Lightly oil the paper cases with oil spray. Set aside.
• 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.
• Divide the batter evenly into the 12 muffin holes.
• 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.
• Let the muffins cool down completely on a cooling rack.

Notes

Note 1: 2 cups of self-rising flour is equivalent to 2 cups of all-purpose flour + 4 teaspoons of baking powder. I do not recommend gluten-free flour for this recipe, the muffins will be dense and hard.

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

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

Note 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.

Note 5: Or finely chopped trimmed kale.

Note 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.

Note 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.

Note 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.

Storage: 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.

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Nutrition

Serving: 1muffin | Calories: 198.9kcal | Carbohydrates: 19.4g | Protein: 4.6g | Fat: 11.5g | Saturated Fat: 2g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 7.3g | Cholesterol: 3.1mg | Sodium: 225.8mg | Potassium: 97.4mg | Fiber: 1.3g | Sugar: 0.3g | Vitamin A: 340.3IU | Vitamin B12: 0.3µg | Vitamin C: 2.6mg | Vitamin D: 0.3µg | Calcium: 59.4mg | Iron: 0.7mg | Magnesium: 22.1mg | Phosphorus: 67.4mg | Zinc: 0.5mg

Ingredients and Substitutions

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

• Self-Rising Flour – The baking powder in this flour makes the muffins. You can make your own by combining all-purpose flour and baking powder. However, gluten-free flours are not recommended due to potential density issues.
• Light Olive Oil – To add moisture and richness. Any neutral-flavored oil works, or you can replace half with plain yogurt for added protein and reduced fat.
• Almond Milk – To add moisture. Soy milk can be used to increase protein and nutrient content. Any plant-based milk or even dairy milk will work.
• Cooked 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 Spinach – 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.
• Green Olives – They add a salty, briny flavor. Black olives, kalamata olives, sunflower seeds, pumpkin seeds, walnuts, or almonds are suitable substitutes.
• Onion Powder – This brings savory flavor. Fresh minced onion, or shallots that have been sauteed until soft will work.
• Garlic Powder – Fresh minced garlic that has been sauteed until soft will work.
• Dairy-Free Cheese – 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).

Carine’s Baking Tips

Let me share a few more tips for perfect muffins.

• Even Distribution – 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.
• Vegetable Variety – Add finely chopped carrots or other vegetables for added nutrients.
• Herb Mix – 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.
• Cooling Time – Allow muffins to cool completely on a wire rack to prevent sogginess.
• Savory Spices – Add a pinch of smoked paprika or cayenne pepper for a spicy kick.

More Savory Baking Recipes

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Quinoa Biscuits

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