Millet and kale minis (baked in a muffin tin) are everything you want for a savory, grab & go breakfast, lunch, or snack. They are also gluten-free, vegan, high in plant protein, PACKED with fiber), and most importantly, scrumptious!
I am so excited to share this first recipe for this series of sweet and savory muffin tin recipes!
The inspiration comes from the ever-talented Heidi Swanson over at 101 cookbooks. She has a recipe for Kale Quinoa Bites, crafted for a trip she took to Tokyo, that sparked my interest.
Beyond grains and kale baked in a muffin tin, my recipe is a dramatic departure. Most notably, I decided to skip the eggs altogether and try using a version of chickpea flour batter (from my egg-less mini quiches) in their place. Nutritional yeast takes the place of feta, delivering cheese-y goodness and extra protein, while sriracha + a wallop of garlic add major flavor. Yum!
Rather than using quinoa, I opted for one of my other favorite ancient grains, millet. Versatile, inexpensive (about 1/4 the cost of quinoa), and mild in flavor, it is a grain that everyone can love. You can prepare it many ways (toast and use in place of nuts, cook and stir into a creamy polenta, simmer until just al dente and akin to couscous, or prepare it as I’ve done here, light and fluffy.
Millet does not have as much protein (7 grams per dry 1/4 cup) as quinoa, but it has other great benefits. In particular, it is one of the only grains that is alkalizing to the body. It is also a great source of B vitamins.
If you do not have millet, you can use any other cooked grain you like. I have amounts in the notes for the recipe below.
Now round up your ingredients and make these asap.
Happy baking! I have 99 more muffin tin recipes to come 🙂
- 1-1/2 cups water
- ½ cup millet
- ¾ cup water
- ½ cup chickpea flour
- 2 tablespoons nutritional yeast
- 3 teaspoons olive oil, divided use
- 1 teaspoon sriracha
- ½ teaspoon fine sea salt
- 2 cups chopped kale
- 4 cloves garlic, minced
- Millet: In a small saucepan, bring 1-1/2 cups water to a boil; add millet. Reduce heat to low and cook, uncovered, for about 25 minutes until water is absorbed and millet is flight and fluffy; fluff with fork.
- Pucks: Preheat oven to 350F. Grease 6 cups of a standard-size muffin tin.
- While millet cooks, whisk the ¾ cup water, chickpea flour, nutritional yeast, 2 teaspoons of the oil, sriracha and salt in a large bowl until blended. In a large skillet, cook the kale and garlic in remaining teaspoon oil over medium-high heat until kale is wilted.
- Stir the kale and millet into the chickpea batter; divided evenly among prepared cups, smoothing tops.
- Bake for 18 to 22 minutes until golden brown at edges and set at center. Transfer to rack and cool at least 20 minutes. Remove from cups. Serve warm or cool completely.
Grain Options: Use any favorite cooked grain in place of the cooked millet. You will need 2 (lightly packed) cups.