Zucchini Savory Muffins With Chickpea Flour And Baby Kale
These easy zucchini savory muffins are perfect for lunch with some avocado. And if you make the mini muffins for an aperitif with friends, they are fantastic with some pesto or hummus.
Basically, I eat them like you would eat savory scones : by breaking them into 2 pieces and by adding a delicious savory topping. But these muffins are made with zucchini, chickpea flour, spelt flour, nutritional yeast flakes, garlic, tomato, baby kale, soy milk and spices. They are easy to make, cleverly low in gluten and deliciously moist. One last thing, they are also fulfilling.
Did you say easy?
Oh hey, plant-based muffins are the easiest recipe ever. If you are rushing or don’t have time ahead, try out this healthy savory muffin recipe. They are quick and unique.
Sadly, plant-based muffins are underrated. You really have to give it a try and see how easy and absolutely tasty it is.
1. Start with the veggies
Grate 1½ small green zucchinis (using large holes) along with 3 garlic cloves, then finely chop some greens like baby kale or spinach. If using kale, chop it first and massage it with a small drizzle of olive oil to soften and tenderize the leaves. Add in some chopped fresh or dried tomatoes for extra flavor.
2. Prepare the dry ingredients
In a separate bowl, combine the chickpea flour, spelt flour, nutritional yeast flakes, baking powder, cumin, onion powder, salt, and freshly ground black pepper.
3. Add the liquid (soy milk) + cheese (optional)
Pour the soy milk into the dry ingredients and stir until well combined. Then fold in the vegetable mixture (the grated zucchini, garlic, and kale) and mix until everything is evenly incorporated. Add extra cheese if needed.
4. Divide and cook
Divide the mixture evenly into a 6-hole silicone muffin tray. You can also use 6 silicone baking cups placed inside a regular muffin tin, which is what I usually do. Bake for about 25 minutes, or until the muffins are golden and set.
They are so tasty and deliciously moist from the inside.
Versatile ?
For more nutrients, I have added some baby kale but feel free to add young spinach, parsley, or fresh coriander.
For a vegetarian option, my kids love when I add a bit of cheese (1) to the mixture and (2) on top for the “gratine” effect (I would recommend 1 tablespoon of grated cheese per big muffin).
Finally, I LOVE to cut my delicious savory muffins into halves (as I said like savory scones) and butter them with avocado or even pesto. Yep, check my avocado butter recipe, it is insane and a great way to add good fat into your diet.
Big or small savory muffins? How is it different?
This healthy muffins recipe is for 6 regular muffins but I like to use a smaller muffin tray and do (approx.) 12-14 mini muffins. In this case, they will be firmer. It is delish for pre-dinner or finger food (they are lovely dipped into guacamole or kale hummus).
The cooking time is slightly different for the mini muffins, as you have to cook them for 18 to 20 minutes maximum. And they will be denser than the big ones, making them perfect for finger food.
For the regular muffins, I love baking them for around 25 minutes (until brown).
For both, after cooking, I allow the muffins to cool in the muffin tray on the counter for about 10 minutes before removing themand let them cool down. They will last up to 3 days in the fridge.
Eat them hot or cold, both options are great.
Metal muffin tray or silicone?
When I use a non-stick silicone muffin pan, the muffins are extremely easy to remove. While if I use a regular metal muffin tray, it is better to use silicone baking cups (so the muffins don’t stick to the baking cups).
Here’s why you’ll love them so much!
The base of these muffins is the hidden zucchinis and it keeps them soft.
Together with chickpea flour and spelt flour, these healthy zucchini muffins are very low in gluten-free and high in protein ! They are plant-based and vegan.
Load them up with greens, tomatoes and spices, you’ve got yourself a damn good savory muffins, packed with excellent nutrients.
They are soft or even firmer if you make them small, and perfect to use instead of bread.
Finally, this recipe is super simple.
Top Tip about nutritional yeast flakes
Nutritional yeast flakes add a kind of cheesy taste to the recipe and basically to anything. They are a species of yeast, but inactivated. You can find flakes, granules or powder yeast. Personally, I always go for the flakes.
They are excellent for your health. I love it so much because it contains all the 9 essential amino acids, making it a complete protein. It seems that they are a rich source of vitamin B12, which is amazing if you follow a plant-based diet.
What do you need to make zucchini savory muffins?
Here is your grocery list, Guys. They are on the healthier side but add or swap whatever you like.
- Zucchinis
- Baby kale (mixed with olive oil) or young spinach
- Garlic
- Baby tomatoes or dry tomatoes
- Chickpea flour
- Spelt flour
- Nutritional yeast flakes
- Baking powder
- Cumin
- Onion flakes
- Pumpkin seeds
- Soy milk
- Cheese (eventually vegan) – optional
Healthy zucchini savory muffins and …
Moist, versatile, muffin-yeah, nutrient dense !
– Healthy greetings from Laetitia –
ZUCCHINI SAVORY MUFFINS WITH CHICKPEA FLOUR AND BABY KALE
Ingredients
Veggies
- 1 ½ small light green zucchinis (approx. 120 g), grated using large holes
- 3 garlic cloves, grated
- 2 small baby kale leaves or ⅓ cup chopped young spinach, chopped
- 1-2 baby tomatoes or dried tomatoes, cut into small pieces
Dry ingredients
- 1 cup chickpea flour, (130 g)
- ⅔ cup spelt flour, (85 g)
- ¼ cup nutritional yeast flakes, (20 g)
- 1 tsp baking powder (organic and GF)
- ½ tsp cumin powder
- 1 tsp dried onion flakes
- Fresh ground pepper and Himalayan salt to taste
Wet ingredients
- 3/4 cup + 2 tbsp soy milk
- 2-3 tbsp grated cheese, (optional)
Topping
- 1 tbsp grated cheese or pumpkin seeds for topping, (optional)
Instructions
- Preheat oven to 200°C (fan).
Veggies
- Over a medium bowl, grate the zucchinis using the large holes of a box grater, then grate in the 3 garlic cloves.
- Finely chop the kale and place it in a small bowl. Using your hands, massage it with a small drop of olive oil until slightly softened, then add it to the main medium bowl. Add the chopped fresh baby tomatoes or sun-dried tomatoes in oil, then set the bowl aside.
Dry ingredients
- In a separate large bowl, combine all the dry ingredients: 1 cup chickpea flour, ⅔ cup spelt flour, ¼ cup nutritional yeast, 1 tsp baking powder, ½ tsp cumin, 1 tsp dried onion flakes, salt, and freshly ground black pepper (to taste).
Wet ingredients into the dry
- Pour ¾ cup + 2 Tbsp of soy milk into the dry ingredients and mix until well combined. Then add the vegetable mixture (grated zucchini, garlic, kale, and tomatoes) and stir until evenly incorporated. Finally, fold in the cheese, if using.
- Line a regular 6-hole muffin tin with 6 silicone muffin liners, or use a silicone muffin tray directly (this recipe makes 6 muffins). Divide the mixture evenly between the cups using a spoon (the batter will be quite sticky, which is completely normal). Do not press the mixture down, simply leave it as is. Optional topping: sprinkle with pumpkin seeds or a little extra cheese before baking (usually the kids’ favorite!).
- Reduce the oven temperature to 180°C (350°F) and bake the muffins for about 25 minutes, or until golden brown on top. The pumpkin seeds should look lightly toasted, and a fork or toothpick inserted into the center should come out dry.
- For mini muffins, divide the batter evenly between 12–14 mini muffin liners or 12–14 holes if using a silicone mini muffin tray. Bake for 17–20 minutes, or until golden on top and cooked through.
- Allow the muffins to cool in the muffin tray on the counter for about 10 minutes before removing them, so they can set properly. Enjoy them warm, or transfer them to a cooling rack for later. They are delicious sliced in half and topped with avocado butter or ricotta. The regular-sized muffins should stay moist and tender inside, while the mini muffins will have a slightly firmer texture.
- They keep up to 3 days in the fridge.
Maybe these are tasty, who knows. There’s no liquid listed and the dough was too dry to bake, so I added some water, soy milk and oil, but I think my estimates were off so the texture was odd.
Thank you, Carmen, for your time and for this feedback. I have now review it and I owe you an apology. I had accidentally omitted the soy milk quantity : it should be 3/4 + 2 Tbsp. Without that, you are completely right the batter would have been far too dry. The recipe is now corrected and I have remade the muffins yesterday again and they came out beautifully. I also have a Reels dropping very soon for this recipe. I truly hope you’ll try them again with the corrected version. They are worth it if you want more protein, nutrients and less gluten (they easily replace bread when you need more of the good stuffs).xx Laetitia