Low-Allergen Baked Egg Muffins

Start to finish: 30 minutes

Servings: 12

These muffins are designed to be savory rather than sweet, making them versatile for breakfast, lunch, or snack times. They’re formulated for people who are allergic to eggs, using aquafaba (liquid that comes from cooking chickpeas) as the primary binding and protein source. The combination of vegetables and seeds provides micronutrients, fiber, and plant-based proteins that support immune function while being less likely to trigger allergic responses.

If you have seed sensitivities, replace the sunflower seeds with 1/4 cup of finely chopped green olives or sun-dried tomatoes (packed in oil, drained) for texture and flavor. Alternatively, increase the chopped vegetables to 1 cup total and omit the seeds.

Ingredients

• 1 cup aquafaba (liquid from 2 cans of chickpeas)
• 1/2 cup brown rice flour
• 1/4 cup tapioca starch
• 1/4 cup finely chopped fresh spinach
• 1/4 cup finely chopped red bell pepper
• 1/4 cup finely chopped zucchini
• 1/4 cup roasted, unsalted sunflower seeds
• 1 teaspoon dried Italian herbs
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder (optional)
• 2 tablespoons extra-virgin olive oil

Instructions

1. Preheat your oven to 375 F.
2. Prepare your muffin tin by inserting parchment paper muffin cups or lightly coating each cup with oil to prevent sticking.
3. Pour the aquafaba into a large mixing bowl and whisk vigorously for 2 to 3 minutes using a fork or whisk until the liquid becomes frothy and thickens to a consistency similar to egg whites. This aeration process is crucial for proper muffin texture.
4. Add the brown rice flour, tapioca starch, dried Italian herbs, sea salt, black pepper, and garlic powder (if using) to the aquafaba.
5. Whisk the wet and dry ingredients together until smooth and well combined, approximately 1 minute.
6. On a cutting board, finely chop the fresh spinach, red bell pepper, and zucchini into small, uniform pieces. Ensure the pieces are small enough to distribute evenly throughout the muffin batter.
7. Gently fold the chopped vegetables into the batter using a spatula, stirring until they are evenly distributed.
8. Fold in the roasted, unsalted sunflower seeds and the extra-virgin olive oil, stirring gently until all ingredients are combined.
9. Using a 1/4 cup measuring cup or ice cream scoop, divide the batter evenly among the 12 muffin cups, filling each cup approximately 3/4 full. The batter will expand slightly during baking.
10. Place the filled muffin tin in the preheated oven and bake for 20 to 22 minutes. The muffins are done when they are light golden on top and a toothpick inserted into the center of one muffin comes out clean.
11. Remove the muffin tin from the oven, and allow the muffins to rest in the pan for 5 minutes.
12. Run a knife around the edges of each muffin and carefully remove them from the tin, placing them on a cooling rack.
13. Allow the muffins to cool completely for at least 15 minutes before serving or storing.
14. Store the cooled muffins in an airtight container in the refrigerator for up to 5 days, or freeze for up to 1 month. To reheat, warm in a 300 F oven for 8 to 10 minutes.

Nutritional information

• Calories: 95
• Protein: 3.2 g
• Carbohydrates: 11 g
• Fiber: 1.8 g
• Fat: 4.5 g
• Sodium: 210 mg

Suitable for

Dairy-free diet, egg-free diet, gluten-free diet, low-FODMAP diet (with modifications), nut-free diet, soy-free diet, vegan diet

Looking for delicious allergy-free recipes? Find your next meal here.