These savory muffins are delicious and fit for everyone! Packed with yummy vegetables and spices, they make a great snack or breakfast option. Plus, they’re gluten-free too!
Honestly, who doesn’t love a warm muffin fresh out of the oven? I can’t resist them, especially when they’re filled with my favorite veggies. They’re super easy to whip up for busy mornings!
Key Ingredients & Substitutions
Cassava Flour: This gluten-free flour is perfect for AIP and Paleo diets. It gives the muffins a nice texture. If you need a substitute, consider almond flour, but it might alter the flavor slightly.
Unsweetened Applesauce: A key ingredient that adds moisture! If you don’t have applesauce, mashed ripe bananas or a small amount of pumpkin puree works well too.
Vegetables: Using veggies like zucchini or spinach adds nutrition and flavor. You can switch them out for other AIP-friendly options like grated carrot or finely chopped celery, just ensure they’re well cooked!
Coconut Milk: This adds creaminess. You can replace it with almond milk for a different flavor, but you may need to check if it fits any dietary restrictions.
How Do You Ensure Your Muffins Rise Properly?
Getting the right rise in muffins can be tricky! Here are some tips to help achieve fluffy muffins.
- Don’t overmix: Once you combine the wet and dry ingredients, stir just until everything is moistened. Overmixing can make them dense.
- Check your leavening agents: Make sure your baking soda and cream of tartar are fresh. Old leavening agents won’t provide the rise you need.
- Fill muffin cups appropriately: Aim for 3/4 full. If you overfill, they’ll spill over and make a mess!
- Oven temperature: Preheat the oven well. A hot oven helps the muffins rise quickly, giving them a fluffy texture.
How to Make Savory Muffins (AIP, Paleo)
Ingredients You’ll Need:
- 1 1/2 cups cassava flour (AIP-friendly flour alternative)
- 1/2 teaspoon sea salt
- 1/4 teaspoon baking soda
- 1/4 teaspoon cream of tartar
- 1/2 teaspoon garlic powder (optional and AIP-compliant)
- 1/2 teaspoon dried rosemary or fresh rosemary leaves for garnish, plus a pinch in the batter
- 1/4 cup coconut oil or olive oil, melted
- 1/4 cup unsweetened applesauce or mashed cooked sweet potato (acts as a binder and adds moisture)
- 3 large eggs
- 1/4 cup coconut milk or other compliant dairy-free milk
- Optional: 1/4 cup finely diced cooked vegetables like zucchini or spinach (AIP-friendly), finely chopped
How Much Time Will You Need?
This recipe takes about 15 minutes of prep time and 20-25 minutes to bake. After cooling, you can enjoy your savory muffins warm or at room temperature! Perfect for breakfast or a mid-day snack!
Step-by-Step Instructions:
1. Preheat and Prepare the Muffin Tin:
Start by preheating your oven to 350°F (175°C). While that’s heating up, line a muffin tin with paper liners or grease it well with coconut oil. This will prevent the muffins from sticking, making everything easier when it’s time to enjoy them!
2. Mix the Dry Ingredients:
In a large mixing bowl, combine the cassava flour, sea salt, baking soda, cream of tartar, garlic powder (if using), and a pinch of rosemary. Whisk everything together to ensure it’s evenly mixed, creating a good base for your muffins.
3. Combine the Wet Ingredients:
In a separate bowl, whisk the eggs until well beaten. Then, add the melted coconut oil, unsweetened applesauce (or mashed sweet potato), and coconut milk. Mix these wet ingredients thoroughly until smooth.
4. Combine Wet and Dry Ingredients:
Pour the wet mixture into the dry ingredients and stir gently until everything is just combined—you don’t want to over-mix! If you’re adding any diced vegetables, fold them in gently at this point.
5. Fill the Muffin Tin:
Spoon the batter into each muffin cup, filling them about 3/4 full. This allows room for them to rise without overflowing.
6. Garnish and Bake:
Sprinkle a few fresh rosemary leaves on top of each muffin for an extra touch of flavor and a lovely aroma while baking. Now, place the muffin tin in the preheated oven and bake for about 20-25 minutes, or until a toothpick inserted into the center comes out clean.
7. Cool and Enjoy!
Once your muffins are baked and golden, remove them from the oven and let them cool in the tin for about 5 minutes. Then, carefully transfer them to a wire rack to cool completely. These muffins are delightful warm or at room temperature, perfect for a quick breakfast or a savory snack!
Enjoy your healthy and delicious savory muffins that fit your AIP and Paleo lifestyle!
Can I Use Other Flours Instead of Cassava Flour?
While cassava flour is a key ingredient in this recipe for AIP and Paleo diets, you can substitute it with almond flour, but this might change the texture and moisture. If using almond flour, you may need to adjust the liquid ingredients slightly.
How Do I Store Leftover Muffins?
Store any leftover savory muffins in an airtight container in the fridge for up to 3 days. They can also be frozen for up to a month. To reheat, simply warm them in the microwave or let them thaw at room temperature.
Can I Add Different Vegetables?
Absolutely! Feel free to add in other AIP-compliant vegetables such as grated carrots, cooked mushrooms, or chopped cooked cauliflower. Just make sure to chop them finely and pre-cook them if needed for the best flavor and texture.
How Can I Tell When the Muffins Are Done Baking?
The best way to check is to insert a toothpick into the center of a muffin. If it comes out clean or with just a few crumbs, the muffins are done! If it comes out wet or batter-coated, give them a few more minutes in the oven.