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Plant-based Rainbow Muffins
Fabulous Family EatsMarvellously MeatlessNo Egg Breakfast
Delightful, moreish savoury muffins for the perfect egg-free breakfast choice. Make for an ideal nutritious snack, and are a great lunchbox filler!
| zucchini, fresh, grated | 2 |
| carrots, fresh, grated | 2 |
| capsicum, red, fresh, deseeded, sliced | 1 |
| beetroots, fresh, washed, peeled, grated | 2 |
| corn kernels, fresh | cup |
| broccoli florets, fresh, finely chopped | 1 cup |
| onion, red, fresh, chopped | 1 |
| cheese, dairy-free, grated | 50 g |
| italian mixed herbs, dried | 1 tsp |
| rock salt & cracked pepper |
Chia-Seed Gel Mix (egg replacement)
| black chia seeds | 10 tbsp |
| cold water | 2 cups |
| * Just as you would use eggs as a binding agent in baking, the chia seeds when mixed with water forms a gel that keeps your recipe together. (1 whole egg = 1 tbsp chia seeds + 3 tbsp water.) |
Prepare the chia-gel. In a large cup or mixing jug add chia seeds and water. Stir well to combine, then refrigerate for 5-10 mins to allow the gel mixture to form.
Preheat oven to 200°C / 392°F. In a large mixing bowl, combine zucchini, carrot, capsicum, beetroot, corn, broccoli, onion and cheese. Add the chia-gel mixture, herbs and season with salt and pepper. Stir well to combine.
Line 2-3 x muffin tins with paper muffin cups. Pour mixture evenly into the cups. Transfer to oven and bake for 45 mins or until brown. Allow to cool before removing the muffin cups from the muffin tins.
TCB Tips:
- Enjoy these little egg-free savoury muffins hot or cold, on their own or with a salad or vegetables. They’re great for the kids lunch boxes, and make for a great bite with a Liquid Meal straight after your workout.
- Despite their tiny size, chia seeds are packed with essential nutrients and antioxidants, and are rich in omega-3 fatty acids and fibre.
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| Calories (per serving) | 86 (1 muffin) |
| Protein | 5.2g |
| Carbs | 5.3g |
| Fat | 4.9g |
The nutritional information for all our recipes are based on the ingredients used and for information purposes only. Although we attempt to provide accurate nutritional information, these figures are only estimates. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
