Masustansyang Carrot Muffins (7g Protina, Walang Itlog, Walang Gatas)

mga ito Malusog na Carrot Muffins 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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Bagama't nasa ibaba lang ang buong recipe, huwag palampasin ang lahat ng aking mga tip sa ibaba, kabilang ang mga pagpapalit ng sangkap, mga tip sa pagluluto, at mga sunud-sunod na larawan!

Malusog na Carrot Muffins

mga ito Malusog na Carrot Muffins 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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Prep Time: 15 minuto min

Magluto Oras: 30 minuto min

Kabuuang Oras: 45 minuto min

Kurso: almusal

Cuisine: Amerikano

Servings: 12 muffins

Mga Calorie: 259.6 kcal

May-akda: Carine Claudepierre

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Ingredients

Kustomer ng Estados Unidos - metric

• ▢ 1 ½ tasa Karot - 6.5 ounces (190g) grated (note 1)
• ▢ 1 ¾ tasa Puting Harinang Buong Trigo - (tala 2)
• ▢ 2 kutsarita Paghurno Powder
• ▢ ⅔ tasa Hindi Pinong Cane Sugar - (tala 3)
• ▢ 1 kutsarita kanela
• ▢ ½ kutsarita Asin
• ▢ 1 tasa Almond Milk - (tala 4)
• ▢ ½ tasa Banayad na Lasa ng Langis ng Oliba - (tala 5)
• ▢ 2 kutsarita Vanilla Extract

Optional for extra flavors

• ▢ ¼ kutsarita Allspice
• ▢ ¾ tasa Mga Buto ng Abaka - o mga walnut

tagubilin

• 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.

Mga Tala

Tandaan 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.

Tandaan 2: You can also use all-purpose flour if preferred. See my converter na walang gluten para gawin silang gluten-free.

Tandaan 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.

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

Tandaan 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.

Tandaan 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.

Mode ng OvenGumagamit ako ng fan-forced (convection) mode. Kung kailangan mong gumamit ng conventional mode, inirerekomenda kong taasan ang temperatura ng 25°F (15 °C). Dapat pareho ang oras ng pagbe-bake, ngunit maaaring abutin pa ito ng ilang minuto.

Imbakan: 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.

kagamitan

Mga Kasong Muffin

12-Butas na Muffin Pan

Paghahalo ng Bowl

Mga Measuring Cup at Spoons

Cooling Rack

Ibahagi sa Facebook Recipe ng Pine

Pagkain

Paglilingkod: 1keik | Mga Calorie: 259.6kcal | Carbohydrates: 26.3g | Protina: 7.2g | Taba: 15.2g | Saturated fat: 1.6g | Polyunsaturated Fat: 5.6g | Monounsaturated na taba: 7.4g | Sosa: 206mg | Potassium: 76.5mg | Hibla: 2.7g | Asukal: 12g | Vitamin A: 2738.4IU | Bitamina C: 1mg | Calcium: 100.7mg | Iron: 2.3mg | magnesiyo: 2.3mg | Posporus: 160.8mg | Zinc: 0.04mg

Ingredients at Substitutions

Kaunting simpleng sangkap lang ang kailangan mo para gawin ang resipe na ito. Narito kung paano pumili at magpalit ng mga ito.

• Karot – These provide the main flavor, natural sweetness, and moisture to the muffins.
• Puting Harinang Buong Trigo – This flour gives the muffins their structure and adds fiber. All-purpose flour or spelt flour also work well here.
• Paghurno Powder – This helps the muffins rise and become light and fluffy, especially since we aren’t using eggs.
• Hindi Pinong Cane Sugar – This adds sweetness and helps the muffins brown. You can also use coconut sugar or muscovado sugar.
• kanela – This adds a lovely warm spice flavor that pairs perfectly with carrots.
• Asin – Salt is important for balancing the sweetness and enhancing all the other flavors.
• Almond Milk – This is the main liquid that brings the batter together. Any plant-based milk, like soy milk or oat milk, is fine.
• Banayad na Lasa ng Langis ng Oliba – This provides moisture and fat, which is key to keeping the muffins tender. Melted coconut oil or canola oil are good substitutes.
• Vanilla Extract – This adds a nice background flavor that rounds out the sweetness and spice.
• Allspice – This is optional, but it adds an extra layer of warm, complex spice.
• Mga Buto ng Abaka – 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)

Mga Tip sa Pagbe-bake ni Carine

Hayaan ninyong ibahagi ko ang ilan pang mga tip para sa perpektong muffins.

• Tekstura ng Karot – 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.
• Pagsasaayos ng Tamis – 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.
• Mga Toppings ng Muffin – 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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