beet muffins done
Yes, those are beet muffins

It is very difficult to find something for breakfast that ticks all the boxes:

  • Healthy, with:
  • protein
  • complex carbohydrates
  • fiber
  • no sugar
  • Requires no preparation (oatmeal’s big drawback, even if it takes only 10 minutes)
  • Can be eaten while one is in a zombie-like state at 6:30 a.m., half-asleep, with the awake half devoted to texting friends to see what they’re wearing

I’ve met the last two requirements by making French savory cake as muffins. I hate to call them muffins, because that brings to mind gigantic, sweet cakes with cinnamon-sugar crumble on top. Exactly what is bad for breakfast.

But using cupcake liners makes for easy cleanup (always a plus), instant portion measurement, easy freezing and quick defrosting. I pop them into freezer bags, and just remove a muffin or two in the morning and defrost in 25 seconds in the microwave.

grated beets carrots
Good for taste and texture

The thing about the French veggie cake I made previously is that it had onions. They contribute significantly to flavor, but nobody wants to go to school with onion breath. Of course, teeth are brushed, but still, maybe no onions for breakfast.

So I decided to try French savory cake minus onions. Would it still be good?

The first time I tried this, we were out of cheese. How was this even possible? In France!?!? I had decided to have my cooking fest on Easter, which meant no stores were open, nor would anything be open the next day. So I added chopped walnuts, which I had on hand.

I played around with this and came up with different options. It was good with cumin, but good without, too. I added chopped-up sun-dried tomatoes, but forgot the nuts. Every time I make it, I do it a little bit differently. All yummy. It just proves that recipes aren’t written in stone.

The main idea is that the veggies keep the whole-wheat/oatmeal batter from turning into concrete.

dried tomatoes
Sun-dried tomatoes were a great addition

Breakfast beet muffins

makes 20 muffins

  • 1 beet (about 360 grams, close to a pound, or 3 cups grated)
  • 2 carrots (100 g, about 1 cup grated)
  • 1 cup walnuts, chopped (optional)
  • 1 cup sun-dried tomatoes, chopped (optional)
  • 2 cups whole-wheat flour (210 g)
  • 2 cups oatmeal (180 g)
  • 1 tsp salt
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp cumin (optional)
  • 5 eggs
  • 3/4 cup oil (15 cl; I used olive oil)
  • 250 cl yogurt (a bit more than a cup—two little containers; I used 0%)

Mix the dry ingredients in a large bowl. In a smaller bowl, beat the eggs, then add the oil and yogurt. Stir into the dry ingredients so you have a thick batter.

Stir in the grated vegetables and nuts. Spoon into cupcake liners in a muffin tin.

Bake at 360 degrees Fahrenheit (180 degrees Celsius) for about 20 minutes. Don’t overcook!

Let cool completely before freezing.

Muffin open
Good plain or with a smear of goat cheese

According to an online calorie counter, here’s the nutritional breakdown for one muffin (including all the optional ingredients):

  • Calories 147
  • Calories from fat 51
  • Total fat 5.7g ………… 9% of daily value
  • Saturated fat 0.8g…….4%
  • Trans fat 0g
  • Cholesterol 42mg …..14%
  • Sodium 213mg ………..9%
  • Potassium 204mg ……6%
  • Total carbs 18.3g ……..6%
  • Dietary fiber 2.0g……..8%
  • Sugars 2.1g
  • Protein 6.2g
  • Vitamin A ……………..23%
  • Vitamin C ………………3%
  • Calcium …………………5%
  • Iron ………………………9%
  • Nutrition Grade A-
  • High in manganese, selenium, vitamin A

If you try this and have suggestions, let us know!

beet muffins done 2

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7 thoughts on “Breakfast beet muffins

  1. This sounds amazingly healthy, and I’m willing to bet that my children, all young adults now, would ignore them. Still, I might give it a try.
    I have made individual muffins of eggs though, like mini quiches without the shell. Those might be good for getting out the door with something healthy.
    Thanks for playing along with Dreaming of France.

    Like

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