These vegan egg muffins are made with a medley of gluten-free, plant-based ingredients that mimic “breakfast egg muffins.” They’re loaded with all sorts of goodness, making them the perfect protein-packed grab-and-go breakfast for busy mornings. Or a healthy snack to keep you powered throughout the day!
When hunger strikes and I need something quick and nutritious, having a batch of vegan egg muffin cups in the fridge is a lifesaver.
I know eggs aren’t vegan but stick with me on this!
A mixture of mashed potatoes, chickpea flour, water, and lots of veggies magically becomes the cutest vegan mini egg cups when baked in muffin tins – and yes, these vegan egg muffins taste like they are made with real eggs!
Need more easy breakfast ideas you can make ahead? Check out this collection of Healthy Meal Prep Breakfasts!
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Ingredients You’ll Need
- Potatoes: Mashed potatoes help to replicate the density of traditional breakfast egg muffins.
- Chickpea flour & sea salt + water: These ingredients work with the mashed potatoes to create the vegan egg mixture.
- Zucchini: For a boost of nutrients, antioxidants, and a gorgeous pop of green. Cooking the zucchini before stirring it into the batter helps release some moisture and keeps them from becoming soggy.
- Fresh Basil: For that summery flavor.
- Baby Spinach: For some nutritious leafy greens. You can also use kale here.
- Cherry tomatoes: Or grape tomatoes, quartered. I don’t recommend using larger tomatoes as they release more liquid when cooked, which could water down your muffins.
- Spring onions: For some fresh and zesty flavor. You can also use red onion, finely sliced.
- Salt & pepper
How To Make
- Boil the potatoes: After washing your potatoes, chop them into cubes and boil until tender and easy to mash (about 10 minutes). Mash the potatoes and set them aside.
- Prepare for baking: Preheat your oven to 400F (200C). Grease a non-stick muffin tin with olive oil or if your muffin tray isn’t non-stick, line the cups with silicone or paper holders. You can also use a silicone muffin pan.
- Cook zucchini: Drizzle a bit of oil into a large pan over medium-high heat. Once warm, add the cubed zucchini, and cook for about 5 minutes. Season with salt and pepper. Set aside.
- Make the “egg” muffin batter: Whisk the chickpea flour, salt, and cold water in a large mixing bowl until there aren’t any lumps. Then, add the mashed potatoes, basil leaves, chopped spinach, and cooked zucchini.
- Assemble the batter for baking: Divide the mixture into your muffin pan as evenly as possible. You can fill the cups almost to the top, as these muffins won’t rise. Drop a few cherry tomatoes into each cup and sprinkle with spring onions.
- Bake the “egg” muffins & cool: Transfer to your oven and bake until lightly golden on top (about 30 to 35 minutes). If your oven doesn’t bake consistently, rotate the muffin pan after 20 minutes. Let them cool on a cooling rack for at least 10 minutes. Enjoy!
How to Store + Meal Prep
These vegan egg muffins are great to meal prep once and enjoy throughout the week. Feel free to make two batches, and freeze one for later.
- Fridge: Let your muffins cool, and then keep them in an airtight container in the refrigerator for 4-5 days.
- Freezer: After cooling, place them in a freezer-safe sealed container. You can use some parchment paper for diving each layer. Keep frozen for up to a month. Thaw in the fridge before reheating.
- Reheating: Microwave for 30 seconds to 1 minute (or until warmed through). But these are delicious eaten at room temperature too.
Tips
Use tofu as a potato alternative: Instead of boiled potatoes, you can use extra firm tofu. Crumble the pieces to create a scrambled egg-like texture before mixing it with chickpea flour and water.
Nutritional yeast: Add nutritional yeast to your vegan breakfast cups for rich, cheesy flavor and to give them a yellow color, more like eggs.
Add cheese: Vegan cheese, of course! Stir a 1/2 cup to 1 cup of your favorite dairy-free shredded cheese into the batter with the rest of the mix-ins. But try to pick a cheese made with wholesome ingredients and without saturated fats like coconut oil (Cashew cheese or almond cheese are best).
Use black salt: Black salt contains sulfur, which has a flavor similar to boiled egg yolk. Add a pinch instead of sea salt to give these egg muffins an eggy taste.
Flavor Variations & Add-Ins
Feel free to add more flavors and vegetables to your vegan frittata muffins. Check out the list below for healthy ideas:
- Sautéed vegetables: Not feeling the zucchini? Feel free to use any of your favorite veggies. Sweet onion, orange bell pepper, red bell pepper, and green bell peppers are great options.
- Leftover Veggies: If you have leftover cooked vegetables, these vegan mini frittatas are a great way to repurpose them. Blot away the moisture with a paper towel before stirring them into the batter.
- Spices & Seasonings: Spice your vegan egg muffins with a pinch of cayenne, red pepper flakes, or paprika. Enhance the savory taste with a bit of onion powder and garlic powder.
Why I Love These Vegan Egg Muffins
- They’re egg-free egg muffins that taste like eggs!
- Delicious make-ahead breakfast.
- The ingredients are inherently gluten-free.
- Excellent source of plant-based protein and fiber.
- Perfect “grab-and-go” vegan breakfast.
Other Recipes You’ll Love
- Healthy Breakfast Cookies
- Breakfast Date Smoothie
- Healthy Oil-Free Granola
- Strawberry Overnight Oats
- Green Smoothie
- Carrot Cake Smoothie
And for more inspiration, check out these recipes that use chickpea flour.
If you try this vegan egg muffins recipe, please leave a comment and a rating and let me know how much you liked it!
Vegan Egg Muffins
Ingredients
- 7 ounces boiled potatoes - mashed – see note 1
- 1 tablespoon olive oil
- 8-10 cherry tomatoes - cut into quarters
- 1 ½ cups chickpea flour
- 1 teaspoon sea salt
- 1 ½ cups water - room temperature
- 12-15 fresh basil leaves - roughly chopped
- 1 handful fresh spinach - or kale roughly chopped
- 7 ounces zucchini - cut into small cubes (1 cup)
- 2 spring onions - finely sliced
- Black pepper
Instructions
- Make sure to boil your potatoes ahead of time, as it’s best if they are slightly cool. Chop them into cubes, and cook them in boiling water for 10 minutes. Mash them and keep them aside.
- Preheat the oven to 400F (200C). Grease a non-stick muffin pan with some extra virgin olive oil. If your muffin pan isn’t non-stick, line it with silicon or muffin paper holders; otherwise, the muffins will stick to the pan.
- Place a pan over medium-high heat, and drizzle it with the extra virgin olive oil. Add the zucchini cut into small cubes to the pan and cook for around 5 minutes. Season with a bit of salt and black pepper.
- In a large bowl, combine the chickpea flour and salt with the water and mix well with a whisk until all lumps are dissolved. Add the mashed potatoes, the basil leaves, chopped spinach, and the cooked zucchini.
- Transfer the mixture into your muffin pan, making sure to get a relatively equal amount into each muffin cup. Fill it almost until the top, as these muffins won’t rise. Distribute the cherry tomatoes into the mix, and sprinkle with the spring onions.
- Place into the oven and bake for 30-35 minutes, until lightly golden on top. If your oven doesn’t bake uniformly, turn the muffin pan after 20 minutes.
- Allow it to cool on a cooling rack for at least 10 minutes. Serve and enjoy.
Notes
Nutrition
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