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Healthy Grain-Free Vegan Muffins {easy, oil-free}


  • Author: Camilla
  • Prep Time: 5
  • Cook Time: 18
  • Total Time: 23 minutes
  • Yield: 12 muffins 1x

Description

Tender grain-free & vegan muffins! Made with chickpeas, chickpea liquid, & chickpea flour, they are also oil-free, easy to make, & have 137 calories & 5 grams protein each.


Scale

Ingredients

  • 1 15-ounce can chickpeas, undrained
  • 1/2 cup (128 g) creamy nut butter (see notes for options)
  • 1/3 cup (48 g) coconut sugar (see notes for options)
  • 1 and 1/2 teaspoons vanilla extract
  • Optional: 1/2 teaspoon ground cinnamon
  • 3/4 cup (90 g) chickpea flour
  • 3 tablespoons tapioca starch (see notes for options)
  • 2 and 1/2 teaspoons baking powder

Instructions

Preheat the oven to 400F (200C). Line a 12 cup standard size muffin tin with paper or foil liners.

In a blender or food processor, place the chickpeas (including all of the liquid), nut butter, coconut sugar, vanilla and (optional) cinnamon. Puree until completely smooth.

Add the chickpea flour, tapioca starch, and baking powder; blend until smooth, stopping to scrape down sides of container.

Divide batter evenly between prepared muffin cups.

Bake in the preheated oven for 14 to 18 minutes until golden brown and a toothpick inserted in the center comes out with only moist crumbs attached.

Cool in muffin tin for 5 minutes. Remove muffins from tin and cool completely.


Notes

Storage: Store the cooled muffins in an airtight container at (cool) room temperature for 2 days, the refrigerator for 1 week, or the freezer for up to 6 months.

Chickpea Tip: I recommend using reduced sodium chickpeas to control the overall salt in the recipe.

Sweetener: Feel free to use any other granular sweetener (e.g., brown sugar) in place of the coconut sugar.

Tapioca Tip: An equal amount of arrowroot or potato starch can be used in place of the tapioca starch.  If you do not need these to be grain-free, you can use cornstarch as well.

Nut Butter Tips: Use any variety of creamy nut butter you like, such as peanut, almond or cashew. I prefer to use varieties that only contain nuts and salt, but use what suits your needs, budget and preference.

Nut-Free Options: For a nut-free option, use an equal amount of sunflower seed butter or well-stirred tahini. Note that sunflower seed butter will tinge the muffins pale green. They are perfectly fine, it’s simply a sunflower seed side effect. You can also use an equal amount of coconut butter. I have an easy DIY coconut butter recipe that you can make in minutes.

  • Category: Muffins, Bread
  • Method: Baking

Nutrition

  • Serving Size: 1 muffin
  • Calories: 137
  • Sugar: 7.2 g
  • Sodium: 216.2 mg
  • Fat: 5.9 g
  • Saturated Fat: 0.6 g
  • Carbohydrates: 18.3 g
  • Fiber: 2.9 g
  • Protein: 5 g
  • Cholesterol: 0 mg

Keywords: muffins, bread, grain-free, vegan, oil-free, easy, healthy, gluten-free