[Post #75 for 365 days of Vegan, Gluten-Free, Portable Power Pucks]
Google “quinoa egg muffin;” you’ll generate more than 4 million hits.
The reason is self-evident: take a super-grain (quinoa; one of the only plant sources with a complete amino acid profile, i.e. “complete protein”), couple it with beaten eggs (more protein, plus super-binding powers) and cheese (because delicious is a good thing), bake in a handy dandy muffin tin, and presto, multiple high-protein, portable breakfasts (or snacks, or any other meal) are ready for packing and eating. Pretty neat.
I’ve decided to add my own take. With two significant changes:
(1) No eggs.
(2) No dairy.
With all modesty aside, they rock.
I didn’t have to use voodoo or magic to make them, either. Just chickpea flour ( to replace the eggs) and a combination of nutritional yeast and non-dairy Cheddar cheese for the cheesey factor.
A simple batter made with chickpea flour makes a delicious, eggy option, sans eggs. I have used it in quiches, frittatas, and other egg-free options (for example, here, here, here, and here); it is remarkable how the flavor adn texture resembles eggs.
The cheese factor comes from a combination of nutritional yeast and non-dairy Cheddar cheese. If you eat dairy, you can certainly use dairy cheese here (and use Parmesan, for example, in place of the yeast). If you do not want the yeast, no problem; just leave it out. I used a no-soy cheese (Daiya; they do not sponsor me, this is simply my preference. Plus, it is widely available, affordable and tastes great).
You can go as minimalist or extravagant as you like with the add-ins, (e.g., vegetables, herbs, spices), so make these your own! Here’s to protein-packed, easy, affordable and portable breakfasts!
- 1 cup nondairy milk (or dairy, if not vegan)
- ⅓ cup chickpea flour
- 2 tablespoons nutritional yeast
- 2 tablespoons olive oil
- ½ teaspoon fine sea salt (or to taste)
- ⅛ teaspoon turmeric (optional)
- 1-1/2 cups cooked quinoa
- ½ cup chopped green onions
- 1 cup non-dairy Cheddar cheese (or dairy, if not vegan)
- In a large bowl, whisk the milk, chickpea flour, yeast, olive oil, salt, and (optional) turmeric until smooth. Loosely cover and let stand 30 minutes refrigerate for up to 24 hours.
- Preheat oven to 375F. Grease, spray or line 6 cups of a standard muffin tin.
- Add the quinoa and all but 2 tablespoons of the green onions to the chickpea batter. Divide mixture evenly between the prepared cups. Divide cheese evenly among the cups, pressing down slightly into batter. Sprinkle with remaining green onions.
- Bake in the preheated oven for 20 to 25 minutes until the centers are just set. Transfer to a cooling rack and cool for at least 15 minutes. Remove from tin and serve warm or cool completely.
Storage: Store in an airtight container in the refrigerator for 1 week or freeze for up to 3 months. These will keep in a lunch bag, nrefrigerated, for up to 8 hours.