savory vegan breakfast muffins with spinach and nutritional yeast

Savory Vegan Breakfast Muffins with Spinach and Nutritional Yeast

Ingredients List

• Dry Ingredients:

  • 2 cups whole wheat flour
  • 1 cup almond meal
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ cup nutritional yeast

• Wet Ingredients:

  • 1 cup almond milk (unsweetened)
  • 1/4 cup olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon maple syrup (optional for slight sweetness)

• Add-Ins:

  • 2 cups fresh spinach, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup green onions, chopped
  • 1/4 teaspoon red pepper flakes (optional for heat)

Kitchen Equipment

• Muffin tin
• Mixing bowls
• Whisk
• Spatula
• Measuring cups and spoons
• Muffin liners (optional)

Preparation Steps

1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). This ensures an even bake for your muffins. If you’re using a muffin tin that isn’t non-stick, line it with muffin liners or spray it with a bit of oil.

2. Mix Dry Ingredients: In a large mixing bowl, whisk together the whole wheat flour, almond meal, baking powder, baking soda, garlic powder, onion powder, salt, black pepper, and nutritional yeast. This combination of dry ingredients not only provides fantastic flavor but also offers a boost of protein and B vitamins from the nutritional yeast.

3. Combine Wet Ingredients: In a separate bowl, mix the almond milk, olive oil, apple cider vinegar, and maple syrup until well combined. The vinegar and baking soda will react to create a fluffy texture in the muffins.

4. Combine Mixtures: Pour the wet ingredients into the dry ingredient bowl, and gently fold them together with a spatula. Be careful not to over-mix; it’s okay if there are a few lumps.

5. Fold in the add-ins: Gently incorporate the chopped spinach, halved cherry tomatoes, chopped green onions, and red pepper flakes (if using) into the batter. The spinach provides a good source of iron and antioxidants, while the tomatoes add juiciness and flavor.

6. Scoop the Batter: Using a scoop or spoon, distribute the batter evenly into the muffin tin, filling each cup about 3/4 full to allow for rising.

7. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

8. Cool: Once baked, remove the muffins from the oven and let them cool in the tin for a few minutes. Then, transfer them to a wire rack to cool completely, which helps maintain a good texture.

Health Benefits

These savory vegan breakfast muffins are not just delicious but also packed with numerous health benefits:

• Spinach: Rich in iron, vitamins A, C, and K, spinach helps improve eye health and supports the immune system.

• Nutritional Yeast: A powerhouse of nutrients, nutritional yeast is high in protein and packed with B vitamins, including B12, which is particularly beneficial for those following a vegan diet.

• Whole Wheat Flour: This provides more fiber compared to white flour, aiding digestion and promoting satiety.

• Olive Oil: Contains healthy fats that support cardiovascular health.

Customization Options

These muffins can be tailored to suit your personal taste and dietary needs:

• Cheese Alternatives: Incorporate vegan cheese shreds for an extra cheesy flavor.

• Herbs and Spices: Experiment with fresh herbs like basil, dill, or thyme to enhance the taste.

• Chopped Nuts or Seeds: Add sunflower seeds or walnuts for crunch and additional nutrients.

• Different Greens: Substitute spinach for kale, Swiss chard, or arugula for a unique twist.

• Add Proteins: Toss in cooked lentils or chickpeas for added protein and texture.

Storage and Meal Prep

These muffins are perfect for meal prep and can be stored in several ways:

• At Room Temperature: Allow muffins to cool completely, then store them in an airtight container for up to 3 days.

• In the Refrigerator: For longer storage, keep them in the fridge for up to a week.

• Freezing: Place the muffins in a freezer-safe bag or container, separating layers with parchment paper. They can be frozen for up to 3 months. To enjoy, simply reheat in the microwave or toaster oven.

Serving Suggestions

These savory vegan breakfast muffins make a nutritious start to your day. Serve them warm with a spread of avocado or hummus. Pair them with a smoothie or fresh fruit salad for a balanced breakfast. They also make an excellent on-the-go snack or light lunch option.

Nutritional Information (Approximate per Muffin)

• Calories: 150
• Protein: 5g
• Carbohydrates: 22g
• Fat: 6g
• Fiber: 3g

Conclusion

Savory vegan breakfast muffins with spinach and nutritional yeast are an excellent addition to anyone’s breakfast repertoire. Not only are they easy to make, but they are also versatile, healthy, and oh-so-satisfying. Enjoy them as part of a wholesome morning ritual or as a quick meal throughout the week. Happy baking!