Veggie-Quinoa Muffins


Since starting this diet, I’ve been at a loss for office snacks. I like to munch on something every hour or two, but my usual choices (apples & cheese, fruity yogurt, my beloved Famous Amos cookies) are too high in acid or fat. To keep myself from overdosing on pretzels and crackers, I had to make something at home.

These muffins are an oatmeal/salad mash-up. If that doesn’t sound appealing, bear with me. The texture is moist and dense, and the flavors are versatile enough for a savory breakfast or a snack. These give me the satisfaction of a carby snack and allow me to sneak in vegetables on the go.

The small amounts of onion powder and parmesan cheese in this recipe shouldn’t cause heartburn. But if you’re on a very strict diet, you can omit the onion powder and swap out the parmesan cheese for nutritional yeast flakes. I couldn’t bring myself to pay $15 for a jar of yeast, but I’ve heard it’s a cheese-like dream for vegans.



  • 1/2 cup uncooked quinoa, rinsed
  • 1 cup low-sodium vegetable or chicken broth
  • 1/2 cup finely grated carrot
  • 1/2 cup finely grated zucchini
  • 1/2 cup finely chopped spinach or spinach/arugula blend
  • handful of fresh parsley, chopped
  • 1 heaping tbsp fresh rosemary, chopped
  • 2 cups oat flour (gluten-free if desired)
  • 1 1/2 tsp baking powder
  • 1 tbsp olive oil
  • scant 1/4 cup unsweetened applesauce
  • 1 egg white
  • 1/4 cup plain soy milk
  • 1/4 cup grated parmesan cheese
  • 1 tsp sea salt
  • 1 tsp ground coriander
  • 1/2 tsp onion powder
  • 1/2 tsp dried oregano


  1. Add quinoa and broth to a small nonstick pot. Bring to a boil and then reduce it to a simmer. Cover and cook for 15 minutes or until all liquid is absorbed. Remove the pot from heat to cool.
  2. Preheat the oven to 350 degrees. Shred and chop the veggies and herbs.
  3. Put the oat flour in a large bowl with baking powder, and stir with a fork to incorporate. Add the cooled quinoa and mix.
  4. Put 1 tbsp olive oil in a 1/4 cup measuring tool, and fill the rest of the 1/4 cup with applesauce. Add to a small bowl with egg white and soy milk. Stir with a fork and then pour the liquid into the bowl of dry ingredients. Then add the veggies, herbs, cheese, and spices. Mix just until you have a uniform, thick batter.IMG_4398
  5. Use a 1/4 cup measuring tool to transfer batter into a standard muffin pan with paper liners. Each muffin cup will be very full. Wet your fingers and push the batter into the corners of the cups, if necessary. Bake for 25 minutes at 350 degrees.
  6. Allow to cool for a few minutes before serving. Refrigerate or freeze uneaten muffins, and reheat in the oven or microwave if desired.

Makes 12. Adapted from


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