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Savory Vegan Muffins

Savory Vegan Muffins: Your New Favorite High-Protein Snack

Savory Vegan Muffins are a delicious high-protein snack, perfect for a quick breakfast.
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Prep Time 20 minutes
Cook Time 35 minutes
Cooling Time 10 minutes
Total Time 1 hour 5 minutes
Servings: 12 muffins
Course: Breakfast
Cuisine: Vegan
Calories: 140
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Batter
  • 2 tablespoons Light Olive Oil Substitute with any neutral oil.
  • 1 medium Onion Use shallots for a milder taste.
  • 2 cups Mushrooms, diced Replace with zucchini or bell peppers.
  • 5 oz Baby Spinach Substitute with kale or Swiss chard if desired.
  • 2 packages Extra Firm Tofu Each package is 16 oz.
  • 1/4 cup Vegan Butter, melted Can be replaced with coconut oil.
  • 1/2 cup Nutritional Yeast Omit for a soy-free version.
  • 2 teaspoons Salt Adjust based on dietary requirements.
  • 1/2 teaspoon Black Pepper Use white pepper for a different flavor.
  • 1/4-1/2 cup Plain Soy Milk Any plant-based milk can be used.
  • 2/3 cup Vegan Cheese, shredded Optional ingredient.
  • 1/2 cup Vegan Bacon Bits Optional; omit or use sun-dried tomatoes.

Equipment

  • muffin tin
  • large skillet
  • mixing bowl
  • Fork or potato masher

Method
 

Step-by-Step Instructions for Savory Vegan Muffins
  1. Preheat the oven to 375°F (190°C) and prepare a muffin tin with oil or cooking spray.
  2. In a skillet over medium heat, sauté diced onion in light olive oil until translucent, about 4-5 minutes. Add mushrooms and salt, cooking for another 5-7 minutes. Stir in spinach and cook until wilted.
  3. While vegetables cook, press tofu to remove moisture, crumble into a mixing bowl, and blend with nutritional yeast, melted vegan butter, salt, and black pepper. Gradually mix in soy milk until thick and cohesive.
  4. Gently fold sautéed veggies into the tofu mixture. If using, add vegan cheese and bacon bits, mixing thoroughly.
  5. Fill each muffin cup about three-quarters full with the mixture, packing slightly.
  6. Bake in the preheated oven for approximately 35 minutes until golden and firm.
  7. Allow to cool in the pan for about 10 minutes before transferring to a wire rack to cool completely.

Nutrition

Serving: 1muffinCalories: 140kcalCarbohydrates: 10gProtein: 8gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 200mgPotassium: 300mgFiber: 2gSugar: 1gVitamin A: 10IUVitamin C: 30mgCalcium: 5mgIron: 8mg

Notes

These muffins are customizable; feel free to swap out veggies or spices based on availability. Properly pressed tofu is key for texture.

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