Vegan Egg Bites Recipe (High-Protein, Gluten-Free, Dairy-Free)
These Mung Bean Vegan Egg Bites are packed with protein, fiber, and vegetables. Easy, no-strain vegan egg muffins for meal prep and freezing.
Servings: 6 servings (3 muffins per serving)
Calories: 383kcal
Equipment
- Muffin tin (makes 18 muffins) or loaf pan
- Blender
Ingredients
Mung Bean Batter
- 2½ cups dry mung beans hulled split yellow mung beans (Moong dal) see notes
- 2½ cups unsweetened nondairy milk or unflavored milk of choice
- 2 tablespoons nutritional yeast
- ½ teaspoon ground turmeric
- 1 tablespoon miso paste
- 2 teaspoons salt or low-sodium salt, or to taste (optional)
- 1 teaspoon kala namak Indian black salt, optional
Vegetable Mix-Ins
- 1 small onion finely chopped
- 1 medium red bell pepper finely chopped
- 1 medium green bell pepper finely chopped
- 2 cups chopped spinach or other tender greens
- ⅓ cup sun-dried tomatoes drained if packed in oil, finely chopped
Add After Resting
- ¼ cup chopped fresh chives parsley, or a mixture
Add Immediately Before Baking
- 2 teaspoons baking powder
Instructions
- Soak: Place the mung beans in a large bowl and cover generously with water. Soak for 4 to 6 hours or overnight in the refrigerator.
- Drain and rinse: Pour the beans into a fine-mesh sieve. Rinse thoroughly and drain well.
- Blend: Transfer the drained beans to a blender with the soy milk, salt, nutritional yeast, kala namak (if using), turmeric, and miso. Blend until completely smooth, scraping down the sides as needed. Transfer to a large mixing bowl. Do not strain the batter for baked egg bites.
- Rest and chop: Let the batter rest while preparing the mix-ins. Use a veggie chopper to finely chop the onion and peppers. Snip the sun-dried tomatoes with kitchen shears. Chop the spinach and chives or parsley, keeping the herbs separate.
- Cook the vegetables: Heat a large nonstick skillet over medium heat. Add the onion and peppers with a splash of water or a little oil. Cook until softened, stirring occasionally and adding small splashes of water as needed to prevent sticking.
- Add spinach and tomatoes: Stir the spinach and sun-dried tomatoes into the skillet. Cook until the spinach wilts and excess moisture evaporates. Remove from the heat and let cool.
- Prepare the pans: Preheat the oven to 350°F (175°C). Lightly grease muffin tins, or grease and line loaf pans with parchment.
- Add the chives first: Stir the fresh chives and baking powder into the rested batter. Then fold in the cooled cooked vegetables.
- Portion: Fill muffin cups until almost full. For loaves, divide between prepared pans, keeping the batter layer shallow so the centers cook evenly.
- Bake: Bake for about 30 minutes for muffins or 45 minutes for a loaf, or until the centers are set. Start on the top rack, then move to the middle rack during baking, and lightly brush the tops with oil, if desired. If the tops brown too quickly, tent loosely with foil.
- Cool: Let muffins cool in the pan for about 10 minutes before gently removing. Allow loaves to cool and firm up before slicing.
Notes
Nutrition per muffin: Approximately 128 calories, 9.5 g protein, 4 g fiber, and 1.7 mg iron (9% of the Daily Value). One serving is 3 muffins. The recipe makes about 18 muffins. Freeze them for later!
Mung Beans: Use 500g moong dal (hulled split yellow mung beans), not whole green mung beans.
Bakeware: I use nontoxic nonstick bakeware. Find them linked here with a discount code.
Nutrition
Calories: 383kcal | Carbohydrates: 63g | Protein: 28g | Fat: 3g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1344mg | Potassium: 684mg | Fiber: 12g | Sugar: 6g | Calcium: 243mg | Iron: 5mg
