Vegan Egg Bites (High-Protein, Gluten-Free, Dairy-Free)

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These Mung Bean Vegan Egg Bites are savory, packed with vegetables, and easy to make-just soak, blend, mix, and bake. No straining needed! My simple trick is adding a little baking powder for lift while keeping the whole mung bean batter, including its fiber and nutrients.

Mung Bean Vegan Egg Bites in a meal prep glass container.

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Miso, nutritional yeast, and optional black salt bring rich, eggy flavor to these vegan egg muffins. They're nutrient-dense, provide plant-based iron, and are meal prep and freezer friendly for easy breakfasts throughout the week.

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🔍 Quick Look: Mung Bean Vegan Egg Bites
👩🏽‍⚕️ Dietitian's Note
👩🏼‍🌾 Ingredients
🌱 Substitutions
📝 How to Make Mung Bean Vegan Egg Muffins
✔️ Storage & Meal Prep Tips
🥚 How to Use the Batter for Vegan Scrambled Eggs
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
Vegan Egg Bites Recipe (High-Protein, Gluten-Free, Dairy-Free)
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🔍 Quick Look: Mung Bean Vegan Egg Bites

⏱️ Hands On Time: 20 minutes
💧Soak Time: 4 hours
🎛️ Cook Time: 30 minutes
👥 Servings: Makes 18 muffins
📊 Calories: ~120 kcal each muffin (based on nutrition panel)
👩🏽‍🍳 Flavor Profile: Savory and eggy with sweet peppers, tangy sun-dried tomatoes, and fresh herbs.
💪🏼 Nutrition: 10 grams of protein, and 5 grams of fiber, per muffin.
⭐ Difficulty: Easy-soak, blend, mix, and bake. No straining needed.

👩🏽‍⚕️ Dietitian's Note

Keep the whole bean! There's no need to strain this mung bean batter. Discarding the pulp would remove some fiber, protein, and other nutrients. Blending thoroughly keeps everything in the recipe while creating a smooth batter.

My simple texture hack is baking powder, which adds a little lift to the unstrained batter. The mung beans contribute protein, fiber, and iron, while nondairy milk adds more plant protein.

These vegan egg bites are an easy way to include legumes at breakfast. Pair them with whole-grain toast and fruit for a satisfying meal.

Why You'll Love This Recipe:

These vegan egg bites are delicious and easy to make. Plus, they're:

Easy to blend: No straining or discarding bean pulp.
Packed with plant goodness: Mung beans and vegetables contribute protein and fiber.
Nutrient-dense: Made with iron-containing mung beans and colorful vegetables.
Savory and eggy: Black salt (optional), miso, and nutritional yeast bring rich flavor.
Meal prep friendly: Make ahead and reheat throughout the week.
Freezer friendly: Freeze individual portions for busy mornings.
Easy to customize: Switch up the vegetables and herbs.
Lower-sodium option: Skip the Kala namak (black salt) and salt.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Red and green bell peppers, mung beans (Moong dal), chives, seasoning, onion, baby spinach, nondairy milk, nutritional yeast, miso, and sun-dried tomatoes.

Hulled split yellow mung beans: Also called moong dal or yellow mung dal. These blend into a smooth batter while contributing protein, fiber, and iron. Use these rather than whole green mung beans.
Unsweetened soy milk: Adds protein and creaminess. Choose plain, unflavored milk.
Low-sodium salt (optional): Saltiness varies by brand. The miso, kala namak, and sun-dried tomatoes also contribute salt.
Nutritional yeast: Adds a savory, slightly cheesy flavor.
Kala namak (optional): Indian black salt gives these vegan egg muffins their eggy flavor. For a stronger aroma, sprinkle a little on after baking.
Turmeric: Gives the batter a golden color. A small amount is enough without overpowering the flavor.
Miso paste: Adds savory depth. Choose gluten-free miso if needed.
Baking powder: My simple hack for a little lift in the unstrained batter. Keeping all the bean pulp retains its fiber and other nutrients.
Onion and bell peppers: Add sweetness, texture, and color. Chop finely so they distribute evenly.
Spinach or tender greens: An easy way to add more vegetables. Wash and dry thoroughly before chopping.
Sun-dried tomatoes: Add concentrated, tangy flavor. Drain well if packed in oil.
Fresh parsley or chives: Add freshness to balance the rich, savory batter.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Nondairy milk: Use plain, unsweetened plant milk or your milk of choice. Soy and pea milk typically provide more protein, while hemp milk can also add creaminess. Protein content varies by brand.
Spinach: Substitute finely chopped tender kale or Swiss chard, removing tough stems.
Bell peppers: Replace some with finely chopped broccoli or cooked, well-drained mushrooms.
Fresh herbs: Try parsley, chives, dill, or a combination.
Kala namak: Optional for a more pronounced eggy flavor. Miso and nutritional yeast add savory depth. Regular salt provides seasoning but won't give the same eggy flavor.
Lower-sodium option: Omit the kala namak, omit the salt or choose reduced-sodium salt, and use unsalted sun-dried tomatoes.
Miso: Chickpea miso is an option if avoiding soy. Also avoid soy milk to make the recipe soy-free.

📝 How to Make Mung Bean Vegan Egg Muffins

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Prepare the Mung Bean Batter

Mung beans or moong dal soaking in a bowl.

Soak: Cover mung beans generously with water and soak for 4-6 hours or overnight in the refrigerator. Drain and rinse.

Drained soaked mung beans (moong dal) in a fine mesh sieve.

Drain and rinse: Pour the soaked beans into a fine-mesh sieve. Rinse thoroughly and let drain well.

Soaked mung beans, soy milk, low-sodium salt, nutritional yeast, kala namak, turmeric, and miso in a blender.

Blend: Blend the beans with milk, optional salt, nutritional yeast, optional kala namak, turmeric, and miso until completely smooth.

Do not strain the blended batter unless you are using the batter for scrambled eggs and skipping the baking powder.

Rest: Let the batter rest while you prepare the vegetable mix-ins.

Add fresh herbs: Stir in the chopped chives or herbs of your choice.

Make the Vegetable Mix-Ins

Chopped onion and bell peppers in a veggies chopper.

Chop: Use a veggie chopper to speed up the chopping, or a sharp knife to finely chop the onion and peppers.

Chopped sun-dried tomatoes on a wooden cutting board.

Snip the sun-dried tomatoes: Use kitchen shears or a sharp knife for the sun-dried tomatoes.

Cooked chopped red and green bell peppers and onion with chopped spinach and sun-dried tomatoes in a saucepan.

Cook: Sauté onion and peppers in a nonstick skillet with a splash of water or a little oil until softened.

Chopped bell peppers, onion, and spinach in cooked a saucepan.

Wilt and cool: Add spinach and sun-dried tomatoes. Cook until spinach wilts and excess moisture evaporates. Let cool.

Vegan mung bean egg batter with cooked veggies.

Combine: Mix in the baking powder thoroughly. Fold in the cooled vegetables. Immediately transfer to a muffin tin or loaf pans.

Mung Bean Vegan Egg Bites in a nonstick muffin tin.

Fill: Fill muffin cups almost to the top, or divide between loaf pans in a shallow layer.

Bake the Egg Bite Muffins

Mung Bean Vegan Egg Bites baled in a muffin tin.

Bake: Bake until centers are fully set, checking muffins from about 30 minutes. Loaves may take longer.

Mung Bean Vegan Egg Bites on a cooling rack.

Cool: Cool muffins in the pan for 10 minutes before slicing.

Let loaves cool: Allow them to firm up before slicing.

Mung Bean Vegan Egg Bites on a white plate.

Enjoy warm on their own for a quick breakfast or snack, or pair with toast and fruit. Reheat a few straight from the fridge for an easy grab-and-go breakfast.

✔️ Storage & Meal Prep Tips

Meal prep: Bake a batch, let cool, and divide into breakfast-size portions.
Refrigerate: Store in an airtight container for up to 4 days. Refrigerate within 2 hours of baking.
Freeze: Freeze cooled egg bites in a single layer, then transfer to a freezer-safe bag or container for up to 3 months. For loaf option, slice loaves before freezing.
Reheat: Thaw overnight in the refrigerator, then microwave in short intervals or warm in the oven until heated through.

🥚 How to Use the Batter for Vegan Scrambled Eggs

For scrambled eggs, skip the baking powder and strain the blended mung bean batter through a fine-mesh sieve.

Store only the plain, seasoned batter in an airtight container in the refrigerator for up to 4 days. Stir thoroughly before each use, as the batter separates during storage.

To cook the vegan eggs, heat a lightly oiled nonstick skillet over medium-low heat. Pour in a thin layer of batter and let it begin to set, then gently push and fold with a spatula to form curds. Cook until fully set with no wet batter remaining. Fold in the cooked vegetables and chives if using, and finish with kala namak if desired.

🙋🏽‍♀️ Recipe FAQs

What is oat bread with seeds and dried fruit?

This is a hearty bread made with soaked steel-cut oats, flaxseeds, pumpkin seeds, teff flour, and dried apricots. Psyllium binds the ingredients into a dense, rustic loaf without yeast or kneading.

Is this oat bread gluten-free?

Yes, when made with certified gluten-free steel-cut oats and gluten-free teff flour. If replacing the teff with rolled oats, use certified gluten-free oats. While oats themselves do not naturally contain gluten, regular oats may be contaminated with gluten-containing grains during processing.

Can I replace the teff flour?

Yes. Use ½ cup rolled oats or quinoa flakes instead of the ½ cup teff flour. You can briefly pulse the rolled oats in a blender for a finer texture. Check the consistency after resting, as the amount of water needed may vary slightly.

Does homemade bread need to be refrigerated?

This moist, flourless-style seed bread is best stored in the refrigerator once completely cooled. Refrigeration helps maintain freshness, and individual slices are excellent reheated in the toaster.

Do I need to grind the flaxseeds?

No. This recipe uses whole flaxseeds intentionally for texture. The psyllium husk is responsible for much of the binding, so there is no need to grind the flaxseeds for the loaf to hold together.