Today, I recommend starting the day with a nourishing healthy breakfast- if savoury is on your mind, you should definitely try these Savory Veggie Muffins. Enjoy!!
I hope you’re all excited about another delicious and healthy recipe! Meet the deliciously amazing Shredded Veggie Savory Muffins! This healthy vegan muffins recipe is our new favourite addition to breakfast, lunch or brunch or even dinner!
I hope you will love them too! They would make the perfect addition to any weekday or weekend breakfast or brunch. ps. they heat up well in the toaster oven and also freeze well for a quick and easy bite to have around.
These are called muffins but they’re not what you expect muffins to be – there’s no cake-like texture but rather a dense veggie texture! (Which is great!) ;)
So there’s not much of a batter going on at all! This results in a delicious and healthy burst of veggie goodness!! I ate half this portion all by myself – and very proud of it!! ;)
Essentially the concept is really simple – it’s shredded root vegetables all mixed up with a couple of binding ingredients and spices and hello, delicious Healthy Breakfast ‘Muffins’!
Savory Shredded Veggie Healthy Breakfast Muffins
gluten-free vegan
Ingredients :
3 medium carrots
2 medium parsnips
2 medium white or yukon gold potatoes
2 medium sweet potatoes
2 tablespoons tapioca starch (arrowroot or potato starch work fine)
2 tablespoons chickpea/ garbanzo flour
2 tablespoons olive oil or grape seed oil
1 cup white navy beans (rinsed and drained and pureed)
1/4 cup fresh parsley, chopped
1 teaspoon dried basil
1 teaspoon fine sea salt
freshly cracked black pepper
Recipe Directions :
- Preheat oven to 350 and prepare a muffin pan with parchment papers.
- Wash and peel all the veggies.
- In a food processor with a grater attachment, shred all the carrots, parsnips, potatoes, and transfer to a large bowl.
- Switch the blade on the food processor and blend the beans and set aside. (You can also blend the beans in a small bowl with an immersion blender which is what I did).
- Add in parsley, starch, flour, oil and beans and basil, salt and pepper and mix to combine well.
- Top each muffin well flat and press gently so it fills the cups evenly.
- Bake at 350 for about 30 minutes. Tops should look dry and the sides should be browned.
- Remove from the oven and let stand for about 15 minutes before serving as they are very hot inside to bite into.
- These are pretty good cold too so don’t worry about making them come out of the oven right before serving.
These vegan muffins make a great addition to a healthy breakfast with say, a tofu scramble or a fried egg. The taste is very neutral as just the veggies shine in these savory muffins so they would be a great addition to a brunch potluck or any other buffet-style/ potluck feast! They also are delicious with a salad for lunch – I tried that too :)
I love the addition of beans here because not only do they act as a binder to keep these together – they add a great plant-based protein source! Exactly what you would want in a healthy breakfast muffin!
Cut the Sugar tip : Starting your day with a savory healthy breakfast is a great way to cut sugar from your diet! Essentially it’s the taste of sweet on our tongue that sets the brain into craving sugar – so delaying that sweet indulgence with a savory breakfast instead of a sweet breakfast IS the best way to eat less sugar!!
Having one or two of these healthy breakfast muffins is a great way to have a healthy sugar free breakfast!
Ella Leché is a cookbook author (‘Cut the Sugar‘), recipe developer, and photographer/stylist behind Pure Ella; where she shares delicious and healthy recipes. Eating PURE is clean ingredients, whole foods, plant-based nourishment and delicious desserts – with quality ingredients and sweeteners so they’re treats with benefits so you won’t have to feel deprived or restricted to eat healthier.Thank YOU for being here!
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Blogger, Recipe Developer, Photographer and Author. Loves healthy food, photography, sunshine and dancing in the kitchen with her two daughters. 
Ooh these look amazing!! I love savory muffins :)
Thank you dear! These are so delicious – you’ll love them :) xox
Hi Ella, if trying to avoid legumes, can these be made without the beans or do you have a suggestion for a substitute? Thank you!
Great question! You could omit the beans altogether if you wish and it will work out fine.
Maybe reduce the baking time for about 5 minutes… :)
Could one substitute the chickpea flour for coconut flour
Great question…. I wouldn’t recommend the coconut flour though.
I would add another tablespoon of the tapioca or other starch to this and it should work great.
Also, if you’re ok with eating eggs, then you could substitute all the flours (tapioca + chickpea) for 1 egg! ;)
These would make my perfect breakfast or lunch Ella – fantastic idea x
Thanks! They really do – I tried myself :)
These look fab, Ella! I’m definitely going to have to give them a go!
Nourishing Amelia | Food, Health and Lifestyle Blogger
Thanks! Yes you should :) xoxox
YUM!!!! Love the look of these! )
What can I use instead of the tapioca/potato starch?
Do you have the chickpea flour? You could add one more tablespoon of that and it should be great :)
These look great. Do you know if i could freeze them?
Yes! That would be great! If possible I would wrap each one tightly in plastic wrap (fold the paper over or remove the papers) to keep them moist and so that they hold together.
Then defrost in the fridge overnight and pop in a mini-oven to heat for 15 minutes. (These would be also great to take to work frozen and they would thaw out in about 2 hours at room temperature then you could heat them in a microwave and have for lunch with a salad :) Just an idea ;)
Hope you enjoy them soon! xo ella
Hello Ella – excited to try these for breakfast in the morning….
I am a little concerned about using baking paper and the plastic wrap you mentioned for freezing, as I think they may be toxic and chemical laden…what are your thoughts.
thank you so much.
Marie
Hi Marie,
I hear your concerns… I am the same way. I don’t use wax paper or any white bleached parchment paper. I use a natural parchment paper which doesn’t have toxins.
As for the plastic wrap. I know what you mean…. I’m ok with using a bit of plastic as long as it doesn’t get hot as that’s when the toxins leach out.
I would love to know of an alternative that would keep them tightly wrapped to pervent freezer burn… I’ve got nothing…. but if you’d rather not use it, than that’s fine of course. xox ella
Could you provide weights rather than sizes for the root veges. I made these but I think my “medium” might be your “large”. My recipe turned out really really dry in comparison to your photos.
Thanks!
I made these a while ago and love them, but could you provide the actual measurements for the vegetables – a medium carrot to me might be very very different than a medium carrot to you :) And since there are 4 various vegetables measured by size, the final volume of root vegetables could be very different from person to person. Thanks a million!
Hi Julie,
Great question and I completely understand….
However it’s hard to be so precise. What I can suggest is to make up the shredded veggies in a separate container and all the other ingredients in bowl #2 and add in half to the shredded veggies (mixed up) to bowl #2 and mix it up.
Keep adding in a small handful at a time to get a right consistency of the mixture that still sticks together when pressed with your fingers.
If you have some veggies leftover you can use that to top a salad or stir into a coleslaw.
Making this recipe isn’t really chemistry ~ it’s easy and forgiving.
This is just the best advice I can give so that you have fun cooking it and just go with what feels right :)
I hope this helps…
*hugs* ella
These look fantastic! I’m not a fan of parsnips. What do you recommend as a substitute?