VEGGIE PACKED PROTEIN MUFFINS
If you or your kids need to get more veggies in - try these Veggie Packed Protein Muffins! These lightly sweet oat muffins are chock full of zucchini and carrot, with optional nutmeg and coconut. These muffins make a satisfying breakfast or snack since they're rich in protein and fiber. I actually packed them for our camping trip! They are also gluten-free, dairy-free, and easily made vegan.
Did you know? Zucchini (like all vegetables) contains both insoluble and soluble fiber. The soluble fiber in zucchini feeds good gut bacteria and helps lower LDL cholesterol. (source)
Preparing the veggies
These muffins are packed with grated zucchini and carrot! I used the "fine shred" side of my box grater for the zucchini, then tossed some peeled baby carrots in the blender with the other wet ingredients. I then blended the carrots with everything until small bits remained (you don't want a puree). You could also finely shred large peels carrots, but it's a good idea to peel them to get rid of any dirt taste (yuck!).
For these Veggie Packed Protein Muffins, I used LIV Body Lean Vegan Protein. Lots of their flavors will work in these: Frosted Oatmeal Cookie, Pumpkin Pie, or even Blueberry Cobbler! I love that their protein is free of artificial ingredients with a solid amino acid profile and high bioavailability. You can use my code "NOEXCUSES" for 20% off all LIV Body products.
In these muffins I used blended organic oats to make a flour. You can also use store-bought oat flour, gluten-free baking flour, cassava flour, sorghum flour, or all-purpose flour.
Although coconut flour can usually be swapped 1 cup for every 2 cups of regular baking flour, I don't recommend it in this recipe because the muffins end up too mushy. You could try reducing the protein powder to two-thirds cup (80g) and using two-thirds cup oat flour, one-third cup coconut flour.
To lightly sweeten these muffins, I used my favorite organic stevia blend that's twice as sweet as sugar. You can use as little as one-quarter cup or as much as half a cup! If using another sweetener that measures like sugar, you will need twice as much.
For extra moisture, I added unsweetened applesauce and almond butter. The unsweetened applesauce can be swapped for 100% pure pumpkin (even more veggies)! The almond butter can be swapped for any creamy nut or seed butter you like (cashew butter, peanut butter, sunflower butter, even tahini).
The egg whites add some extra protein and help hold the muffins together. You could also use two whole eggs, or one-quarter cup of ground flaxseed mixed with one-half cup of warm water for vegan.
Though optional, I really liked the addition of pure vanilla extract and ground nutmeg! I also threw in one-quarter cup of shredded unsweetened coconut for a little sweetness and texture. Feel free to add some seedless raisins, walnuts, sliced almonds, seeds, or whatever else sounds yummy ;)
Here is the printable recipe for these Veggie Packed Protein Muffins!
This post contains affiliate links and is sponsored by LIV Body.
Veggie Packed Protein Muffins
If you need more veggies - try these Veggie Packed Protein Muffins! These lightly sweet oat muffins are full of zucchini and carrot with optional nutmeg and coconut. These muffins make a satisfying breakfast or snack since they're rich in protein and fiber. They are also gluten-free, dairy-free, and easily made vegan.
1 1/3 cup (160g) organic oat flour (or blended oats)
1 cup (120g) vegan protein powder (I used LIV Body Lean Vegan Protein, code NOEXCUSES for 20% off)
6 tbsp. calorie-free sweetener (I used one that’s twice as sweet as sugar)
- 2 tsp. baking powder
1/2 tsp. salt (optional)
- 1/4 tsp. nutmeg (optional)
1 cup carrot, finely shredded
1 cup zucchini, finely shredded
1/2 cup egg whites (or 1/4 cup ground flaxseed + 1/2 cup warm water)
1/4 cup almond butter (or nut or seed butter of choice)
1/4 cup unsweetened applesauce (or 100% pure pumpkin)
- 1 tsp. pure vanilla extract
1/4 cup unsweetened shredded coconut (optional)
*See blog post for more substitutions.
Preheat oven to 350 degrees F.
Whisk together dry ingredients (through nutmeg) in a medium mixing bowl.
Finely shred carrot and zucchini, then add to dry ingredients along with remaining wet ingredients (through vanilla) and mix until no dry clumps remain.
Fold into coconut or other desired add-ins (nuts, seeds, raisins, etc.)
Divide muffin batter between twelve lined muffin tin wells.
Bake muffins in preheated oven for 25-30 minutes or until the tops are slightly firm to the touch.
Leftover muffins will keep in the fridge in an airtight container for at least a week, or in the freezer for at least a month.
Calories (per muffin, minus optionals): 130kcal, Fats: 4.4g, Sat Fat: 0.5g, Carbs: 12g, Fiber: 2g, Sugar: 2g, Protein: 12g, Sodium: 229mg
Calories (per muffin, including optionals): 140kcal, Fats: 5.3g, Sat Fat: 1.3g, Carbs: 12g, Fiber: 3g, Sugar: 2g, Protein: 12g, Sodium: 327mg
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