Today, I’m excited to share a super easy and delicious recipe. These are Low-Protein, Fluffy Veggie Muffins. They are perfect for anyone looking for a savory, PKU-friendly snack or meal addition.
Why You’ll Love These Veggie Muffins
- Fluffy and Moist: Thanks to fresh veggies and the perfect blend of low-protein ingredients.
- Quick & Easy: Minimal prep, simple steps, and ready in under an hour.
- Versatile: Great for breakfast, lunchboxes, or as a savoury snack.
- PKU-Friendly: Only 0.6 g protein per 100 g—ideal for low-protein diets.
- Customisable: Add your favourite herbs or swap in other veggies!
Easy Preparation
Prep Time: 20 minutes
Cooking Time: 30 minutes or when toothpick comes non-sticky
Step-by-Step Instructions
- Preheat your oven to 180°C (top and bottom heat if using an electric oven).
- Prepare your mould: Use greased muffin moulds for the perfect shape.
- Grate the onion and carrot—no need to drain the juice!
- Mix the dough: In a large bowl, combine all dry ingredients. Add the wet ingredients and mix until just combined.
- Bake: Spoon the mixture into muffin moulds and bake for 30 minutes, or until a toothpick comes out non-sticky.
Ingredients
- 130 g carrot
- 90 g onion
- 20 g egg replacer mixed with 200 mL of water
- 10 g maple syrup
- 125 g rice milk
- 70 g sunflower oil
- 250 g low-protein flour
- 5 g dried yeast
- 40 g pesto
- 150 g low-protein cheese cream
- 100 g low-protein mozzarella
Products used for this recipe
The products used for making this recipe:
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Nutritional Goodness
Here’s a detailed breakdown of the nutritional values per 100 g muffins:
| Nutrient | Amount |
| Protein | 0.6 g |
| Calories | 216.0 kcal |
| Lipids | 12.5 g |
| Carbohydrates | 25.0 g |
| Phenylalanine | 25.6 mg |
Perfect for PKU: With only 0.6 g of protein per 100 g, these veggie muffins are ideal for those managing their protein intake.
Here’s a detailed breakdown of the nutritional values for each ingredient.
| Quantity (g) | Phe (mg) | Protein (g) | Kcal | Lipids (g) | Carbohydrates (g) | |
| Carrot | 130 | 6.6 | 0.1 | 4.5 | 0.0 | 0.6 |
| Onion | 90 | 1.9 | 0.1 | 3.0 | 0.0 | 0.7 |
| Egg replacer | 20 | 0.2 | 0.0 | 6.1 | 0.0 | 1.5 |
| Maple syrup | 10 | 0.0 | 0.0 | 3.0 | 0.0 | 0.7 |
| Water | 200 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
| Rice milk | 125 | 0.0 | 0.0 | 6.4 | 0.1 | 1.3 |
| Sunflower oil | 70 | 0.0 | 0.0 | 51.9 | 5.9 | 0.0 |
| Low-protein flour | 250 | 1.7 | 0.1 | 69.4 | 0.0 | 17.0 |
| Pesto | 40 | 7.9 | 0.2 | 16.5 | 1.6 | 0.4 |
| Yeast | 5 | 7.3 | 0.2 | 1.4 | 0.0 | 0.2 |
| Low protein mozzarella | 100 | 0.0 | 0.0 | 23.9 | 1.9 | 1.7 |
| Low-protein cheese cream | 150 | 0.0 | 0.0 | 30.1 | 2.9 | 1.0 |
Tips and Variations
- Add herbs: Try fresh parsley, chives, or basil for extra flavour.
- Switch up the veggies: Zucchini, bell pepper, or spinach work beautifully.
- Mini muffins: Make bite-sized versions for snacks or parties.
- Cheesy topping: Sprinkle a little extra low-protein mozzarella on top before baking.
Share Your Thoughts!
Have you tried this recipe? Did you add your own twist?
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Happy baking!
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