These quinoa muffins can be enjoyed at any time of the day. But the combination of high fibre quinoa, chia seeds, eggs and fruit makes a very healthy breakfast. These flourless gluten free muffins are filling, nutritious and delicious.
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Why you'll love this healthy recipe
- Made entirely wholegrain quinoa (no flour), these muffins are naturally gluten free and very nutritious
- The combination of healthy fats, protein and fibre makes these quinoa muffins filling and satisfying
- Dairy free and refined sugar free
- Quick and easy to make
Healthy ingredients
Quinoa is a key ingredient in this healthy breakfast muffin recipe. Often known as a superfood, quinoa is a seed which originates from South America. It is related to chard and spinach.
Quinoa is available as flakes or flour, but for this recipe you will need the whole seed.
Quinoa is naturally high in fibre, protein and vitamins and minerals including iron. It also contains all of the essential amino acids, meaning that it contains a better quality of protein than most grains. It is also naturally gluten free. Read more about the health benefits of quinoa here
You might also like this quinoa flapjack (breakfast bar) recipe.
Chia seed is another nutritional superfood, packed with fibre, vitamins and minerals. Chia seeds are also rich in omega 3 fats. In this recipe, the chia seeds are soaked with the quinoa in water to form a gel which helps to hold the muffins together. Read more about the health benefits of chia seed here
I use apple puree in these quinoa muffins, which adds a delicious sweetness. But if you prefer you could use mashed banana. 2 mashed bananas will be the equivalent of two thirds of a cup of apple purée, which will make 8 muffins. In addition, I use a little honey to sweeten the muffins. But if you prefer you could use maple syrup, or molasses which adds a lovely caramel flavour. I also add a few handfuls of sultanas, but these are optional.
You can also vary the spices in the recipe. I love these quinoa muffins with a mixture of ginger and cinnamon, which makes a lovely gingerbread flavour, but you could also try allspice or cardamom. Or a teaspoonful of mixed spice will also work well.
You'll also need eggs, which add more protein and nutrients, and help to bind the muffins. There is also a small amount of olive oil in the recipe. If you prefer, you could use melted butter or another healthy oil.
The small amount of lemon juice is important as it reacts with the bicarbonate of soda to make the muffins rise. Rest assured, you won't notice the flavour of it in the muffins. If you don't have lemon juice, then the same quantity of white or apple cider vinegar will do the same job.
How to make quinoa muffins without flour
This recipe is very simple and easy to make.
Bring the quinoa, chia seed, sultanas and water to the boil and leave to soak and soften for 20 minutes. This stage is important as otherwise you will end up with crunchy grains of uncooked quinoa which will spoil your muffins.
Preheat the oven to 180 degrees (160 fan). Line a muffin tray with paper cases, so that you can easily remove the muffins.
Add all of the remaining ingredients to the quinoa. Use a pan which is large enough to fit everything in. That way, you'll only have one pot to wash up:)
Mix well.
Spoon the mixture into your muffin tray.
Bake for 30 minutes in a preheated oven. The muffins should be set when they are cooked. Leave until cool enough to handle, then remove from the tray.
Serving and storage
Serve the quinoa muffins with your favourite hot beverage. Or pack them up for a healthy breakfast on the go.
These flourless muffins will store for a few days in an airtight container, and can also be frozen.
Frequently asked questions
Quinoa contains both carbohydrate and protein. It's a wholegrain carbohydrate that will keep you blood sugar more stable than refined carbohydrates. The protein in quinoa is one of the few complete plant based proteins meaning that it contains all of the essential amino acids.
Yes, quinoa is naturally gluten free. It's a good alternative to gluten containing grains as it's wholegrain and nutrient dense.
Leave the muffins in the tin for about 10 minutes after baking. This will ensure that they have firmed up slightly, and that you don't burn your hands. Place on a wire rack to finish cooling. It's best to not leave the muffins to cool completely in the tin as condensation will form under them.
Other gluten free muffin recipes
All of the muffin recipes below are gluten-free, and low in added sugar. Rather than using a gluten-free flour blend, they use healthy wholegrains.
The apple, blackberry and carrot muffins all use oats as the base to the recipe, and the blueberry muffins are made with coconut flour.
You might also like to browse the healthy muffin recipes, with lots more options and ideas.
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Recipe
Quinoa Muffins (No Flour)
Equipment
- large saucepan
- muffin tray
- paper muffin cases
Ingredients
- 150 g quinoa
- 200 ml water
- 3 tablespoon chia seed
- 100 g sultanas
- 3 tablespoon olive oil or use melted butter or another healthy oil
- 2 tablespoon honey
- 150 ml applesauce (unsweetened) or 2 medium bananas, mashed
- 2 eggs
- 2 teaspoon cinnamon
- 1 teaspoon ground ginger
- ¾ teaspoon bicarbonate of soda
- 1 teaspoon lemon juice
Instructions
- Add the quinoa, water, chia seed and sultanas to a large pan and bring to the boil. Add a tightly fitting lid, turn off the heat and leave for 20 mins until the water is absorbed, and the quinoa starts to soften.
- Preheat the oven to 180 degrees (160 fan).
- Stir in the remaining ingredients and mix well. Spoon into a muffin tin lined with paper cases.
- Bake for 30 mins. Leave to cool on a wire rack. Store in an airtight container.
Notes
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Sarah Millington says
These have a great texture from the quinoa and they are so sticky (in a good way) that you would think they have syrup or treacle in them - which they don't!
Wendy says
Thank you, I'm so glad you enjoyed them.