Wheat, Dairy & Egg Free Breakfast Muffins With Vegetables (Vegan)

It can be hard to find savoury breakfast options that are high in protein and low in sugar when you have food allergies. These wheat, dairy and egg free breakfast muffins with vegetables are just the thing for a quick breakfast on the go. Packed with vegetables, these breakfast muffins use beans and oats instead of flour making them a great wheat free option. Our breakfast muffins can be frozen too, so you can keep some on hand for busy mornings.

dairy and egg free breakfast muffins with vegetables on wire rack with tomato and mushrooms

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Savoury breakfast options with food allergies

When you have food allergies, savoury breakfast foods can sometimes seem limited. Egg, milk, wheat and nuts are common breakfast food ingredients. Especially if you are looking for a healthier breakfast with a good amount of protein and less sugar.

Our healthier breakfast muffins are not only free from egg and milk, but also don’t contain wheat. They are made with a base of cannellini beans and oats instead of flour and don’t have added sugars. Being dairy and egg free makes these savoury muffins great for vegans. Unlike some other vegan options they don’t contain any nuts making them a great nut allergy friendly option too.

Dairy and egg free breakfast muffin ingredients

To make these healthier savoury breakfast muffins you’ll need:

  • 1 cup of rolled oats
  • 400g (14oz) can of cannellini beans
  • 3 Teaspoons of Orgran No Egg egg replacer mixed with 6 Tablespoons of water
  • 1 teaspoon of gluten free baking powder
  • 2 teaspoons extra virgin olive oil
  • 2 teaspoons of mixed herbs such as oregano, parsley and basil (dried or chopped fresh herbs)
  • 1 medium zucchini, coarsely grated
  • 4-5 swiss brown mushrooms, roughly chopped (about 1 cup)
  • 125g (4.4oz) sun-dried tomatoes, chopped

Cannellini beans

This vegan muffin recipe uses cannellini beans as a base. Cannellini beans are a a white bean and a type of legume. Some people with allergies to peanuts, soy or lupin (which are all types of legumes) may be allergic to some types of beans as well. If you are allergic to cannellini beans, unfortunately you’ll have to skip this recipe.

Egg replacer

There are a few ways to replace eggs in these egg free breakfast muffins. This recipe uses Orgran No Egg egg replacer, but you could also use aquafaba – including the liquid from the cannellini beans used in the recipe. The liquid from canned beans, just like chickpeas, is known as aquafaba and is a great egg substitute.

This recipe uses the equivalent of 3 eggs. I find that there is sometimes not quite enough liquid in one can of cannellini beans to use as a substitute for eggs in this recipe. For that reason I’ve opted to use Orgran No Egg egg replacer instead.

If you are using aquafaba, you will need to use 3 Tablespoons of aquafaba for each egg, so nine Tablespoons in total. Whisk the aquafaba until it is white and frothy before adding to the recipe.

And if you don’t use the aquafaba this time, definitely freeze it for later.

Gluten free oats?

You may have noticed that we’ve described these delicious savoury muffins as wheat free, but not gluten free.

Here in Australia, oats can’t be labelled gluten free. Oats contain a type of storage protein called avenin, which is related to gluten and may trigger a similar immune response. You can find out more about oats and gluten at Coeliac Australia. In other countries you may be able to find oats that are labelled as gluten free, like Bob’s Red Mill brand.

As we don’t have to avoid gluten, we just used Uncle Toby’s rolled oats in this recipe. Note that these do have a “may contain” warning for lupin.

Muffin ingredient substitutions

This allergy friendly breakfast muffin recipe is very flexible, so feel free to experiment with other ingredients in place of the mushrooms and sundried tomatoes (provided that the quantity is similar). Try swapping the sundried tomato for diced capsicum. Or replace some of the mushroom with cooked diced onion or some shredded vegan cheese (nut free).

(If you don’t need these muffins to be vegan, they would also taste great with some pan-fried bacon pieces!)

Vegan vegetable muffin ingredients including cannellini beans. egg replacer, oats. mushrooms, zucchini. sundried tomato, baking powder and herbs
Vegan vegetable breakfast muffin ingredients

Method

Preheat your oven to 350F/180C, or 325F/160C for fan-forced ovens.

Grease the cups of a 12 cup muffin pan with a little vegetable oil, olive oil or dairy free spread.

Drain and rinse the cannellini beans, being careful to retain the liquid from the can (aquafaba). This liquid is a great egg substitute. As there may not be enough liquid from one can of beans to replace the eggs in this recipe, I recommend you keep and freeze it to use later in another egg free recipe.

Prepare vegetables by coarsely grating zucchini and chopping the mushrooms. Drain any liquid from the sub-dried tomatoes and chop finely.

Place the cup of rolled oats in a food processor bowl and process until ground well. I like to use my Breville Kitchen Wizz which has a small bowl insert and mini blade that’s just perfect for this quantity of ingredients. Place the processed oats in a large mixing bowl.

Mix the 3 teaspoons of Orgran No Egg with 6 Tablespoons of water in a small bowl until well combined.

Add drained cannellini beans, prepared egg replacer, baking powder, olive oil and herbs to the food processor bowl and process until just combined. Transfer to the mixing bowl with the oats and stir to combine.

Add zucchini, mushrooms and sundried tomatoes to the mixture and stir through.

Spoon muffin mixture into the prepared muffin pan.

Place muffin pan on the middle rack in the preheated oven and bake for around 30 minutes until the muffins are golden brown and a cake tester inserted into the centre of the muffin comes out clean.

Remove pan from oven and allow muffins to cool in the pan for 5 minutes before turning onto a wire rack.

Muffins are best enjoyed warm.

Storage and freezing

Store leftover muffins in the fridge for up to 3 days. Muffins can also be individually wrapped and frozen for up to 3 months. When using from frozen, defrost and warm muffins before serving.

Vegan breakfast muffins on wire rack and in pan with text "wheat, nut, egg and dairy free breakfast muffins with vegetables"

More allergy-friendly breakfasts and egg free recipes

If you are looking for more allergy friendly breakfast inspiration, you’ll love our dairy and egg free pancakes and mixed berry pancake tray bake.

Or for another recipe with cannellini beans, try our allergy friendly lemon and white bean dip. And if you are looking fore recipes that use the precious aquafaba from the drained beans, try one of our baking recipes like our crunchy egg and dairy free cornflake cookies.

All of the recipes on our allergy-friendly recipe page are dairy and egg free and free from other top allergens).

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Dairy and egg free breakfast muffins on wire rack with tomato and mushrooms

Wheat, Nut, Dairy & Egg Free Breakfast Muffins With Vegetables

Allergy Spot
Allergy friendly savoury breakfast muffins made with beans, oats and tasty vegetables (vegan)
5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast
Cuisine Australian
Servings 12
Calories 173 kcal

Equipment

  • 1 12 cup muffin pan
  • 1 food processor
  • 1 large mixing bowl
  • 1 mixing spoon
  • 1 small mixing bowl
  • 1 grater
  • 1 sharp knife and chopping board
  • measuring cups and spoons

Ingredients
  

  • 1 cup rolled oats
  • 400 g (14oz) cannellini beans
  • 3 teaspoons Orgran No Egg eggs replacer with 6 Tablespoons water (or other egg free equivalent of 3 eggs )
  • 1 teaspoon baking pwder
  • 2 teaspoons extra virgin olive oil
  • 2 teaspoons chopped mixed herbs such as oregano, parsley and basil (dried or fresh)
  • 1 medium zucchini, coarsely grated
  • 4-5 brown mushrooms (equivalent of one cup), chopped
  • 125 g (4.4 oz) sun-dried tomatoes, chopped

Instructions
 

  • Preheat your oven to 350F/180C, or 325F/160C for fan-forced ovens.
  • Grease the cups of a 12 cup muffin pan with a little vegetable oil, olive oil or dairy free spread.
  • Drain and rinse the cannellini beans, being careful to retain the liquid from the can (aquafaba). (This liquid is a great egg substitute. As there may not be enough liquid from one can of beans to replace the eggs in this recipe, I recommend you keep and freeze it to use later in another egg free recipe.)
  • Prepare vegetables by coarsely grating zucchini and chopping the mushrooms. Drain any liquid from the sub-dried tomatoes and chop finely.
  • Place the cup of rolled oats in a food processor bowl and process until ground well. Place the processed oats in a large mixing bowl.
  • Mix the 3 teaspoons of Orgran No Egg with 6 Tablespoons of water in a small bowl until well combined.
  • Add drained cannellini beans, prepared egg replacer, baking powder, olive oil and herbs to the food processor bowl and process until just combined. Transfer to the mixing bowl with the oats and stir to combine.
  • Add zucchini, mushrooms and sundried tomatoes to the mixture and stir through.
  • Spoon muffin mixture into the prepared muffin pan.
  • Place muffin pan on the middle rack in the preheated oven and bake for around 30 minutes until the muffins are golden brown and a cake tester inserted into the centre of the muffins comes out clean.
  • Remove pan from oven and allow muffins to cool in the pan for 5 minutes before turning onto a wire rack. Muffins are best enjoyed warm.

Notes

Storage:  Store leftover muffins in the fridge for up to 3 days. Muffins can also be individually wrapped and frozen for up to 3 months. When using from frozen, defrost and warm muffins before serving.
Keyword allergy-friendly, breakfast, dairy free, easy, egg free, healthy, mushroom, nut free, oats, peanut free, sesame free, soy free, vegan, vegetarian, wheat free, zucchini

This Post Has One Comment

  1. Emma

    5 stars
    Made these for a grab and go breakfast option and they were really tasty and filling

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