Healthy savoury muffins, packed with vibrant veggies plus protein rich beans to fill you up. These are delicious served warm.
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Preheat oven to 180°C. Line a 12-hole, 1/3-cup (80ml) muffin pan with paper cases.
Place oats in a blender and blend until finely ground. Transfer to a large bowl.
Place beans, egg, egg white, baking powder, mixed herbs and olive oil in a food processor and process until just combined. Add the bean mixture to the oat mixture, with the zucchini and tomato, and stir until just combined.
Divide the mixture evenly among lined muffin holes. Bake for 25-30 mins or until a skewer inserted in the centre comes out clean. Transfer to a wire rack to cool slightly. Serve warm.
COOK. STORE. SAVE.
Clever storage: These zucchini savoury muffins freeze well. Cool the muffins completely, then place in a single layer on a tray. Place in the freezer for 30 mins or until solid. They can then be transferred to freezer bags and frozen for up to 3 months. Thaw in the fridge or pop in the microwave until warm.
Use it Up: You will have one free-range egg yolk leftover from this recipe. Use it in homemade gnocchi or egg-based sauces like mayo or hollandaise.
Much loved and versatile, muffins are regulars at parties, picnics and in lunch boxes. They’re also great for breakfast on the go. A neutral-tasting, fluffy batter lends itself to a variety of styles and flavour profiles. Muffins can be sweet and fruit-filled (think classic blueberry muffins), or savoury and wholesome. Our healthy muffins are packed with good-for-you ingredients, take little time to prep and can be made ahead and frozen. With a base of fibre-filled rolled oats and cannellini beans, our recipe for healthy muffins gets a flavour boost from sweet and tangy sun-dried tomatoes, plus grated zucchini adds both texture and moisture. Pack one in your bag for lunch al-desko or for an energy boost post-afternoon workout.
When blitzed in the food processor, rolled oats turn into a nutty-flavoured flour that’s high in protein and fibre. Add to this the equally protein- and fibre-dense cannellini beans and you have a nutritional powerhouse ready to be flavoured and seasoned. We use baking powder to get just the right amount of lift in our dairy free muffins. Once the baking powder hits liquid (in this case the olive oil and eggs) it starts to create little bubbles that work to give the muffins their tender texture. Sun-dried tomatoes add colour and flavour and are high in antioxidants. When it comes to buying zucchinis, look for ones that are shiny, firm and free of any blemishes or soft spots.
When making any type of muffin, make sure you line the muffin pans with paper cases. Even if you oil the pans well, the egg tends to make the muffins stick so using paper cases will prevent this from happening. While some recipes ask you to drain out the excess liquid from the zucchini, it isn’t necessary in our protein muffins recipe as the liquid helps keep the oat muffins moist. Make sure you buy sun-dried tomatoes with no added oil so you enjoy their amazing flavour without any extra calories creeping in. Rinse the cannellini beans to get rid of any excess salt and starch.
We use dried mixed herbs in our healthy protein muffins but feel free to use whatever flavour you prefer. Shredded fresh basil, chopped rosemary or even a pinch of ground fennel seeds complement the Italian theme. If you’re looking for healthy muffins for kids to enjoy, this recipe is great for them to get involved in the cooking process and encourage them to make healthier food choices. You could use carrots instead of zucchini or swap the sun-dried tomatoes for canned corn. Top the vegetarian savoury muffins with pizza cheese and melt under the grill for a kiddy dinner, or serve warmed with a side salad for a light lunch.