Vegan Breakfast Egg Cups

These vegan breakfast egg cups are a great alternative to the classic egg cup. These use garbanzo bean flour instead of eggs, and resemble a savory muffin. They are perfect for an on-the-go plant based option!

Traditional egg cups combine whisked eggs and meats/veggies/cheese which are then baked into muffins. I was looking for a vegan alternative, and it occured to me that garbanzo bean flour and chia seeds would be the perfect egg substitution for my vegan breakfast egg cups.

Chia seeds add some additional omegas (3&6) as well as structural component to these muffins, helping them bind together. Garbanzo bean flour on its own is pretty bland, so I added garam masala, an Indian spice to these muffins for flavor.

To prepare the vegan breakfast egg cups:

These are super easy! Mix the garbanzo bean flour, spices, and water together. Add chopped veggies and mix. Then pour batter inside a greased muffin pan and bake- super simple.

Here is the thing - I typically eat these for lunch or a snack. They can be a little dry, so I like to put sliced avocado or hummus on them. Any sauce you love would work well too. These are a brilliant breakfast, lunch or snack. Packed full of protein, they are sure to keep you fueled for whatever the day brings at you!

Home Cook Hacks

So these can be prepared quick if you stock garbanzo bean flour in the pantry. As always, swap out any veggies in this recipe for your favorites! I do recommend adding high water content veggies - like tomatoes and mushrooms - to this dish. It keeps things moist 🙂 Feel free to add any meats/cheese you so desire.

Chickpea Cups

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• Author: Emily Marrs
• Prep Time: 7 minutes
• Cook Time: 26 minutes
• Total Time: 33 minutes
• Yield: 12 servings 1x

Ingredients

Units USM Scale 1x2x3x

• 2 ½ cups garbanzo bean flour (also called besan flour)
• 1 cup mushrooms (sliced)
• ½ cup leek (can sub onion) (rinsed and sliced*)
• 1 medium tomato (diced)
• 1 medium carrot (diced)
• 1 ¾ cup water
• 1 tsp garlic powder
• ½ tsp onion powder
• 1 ½ tsp masla powder
• ½ tsp turmeric powder
• 2 tbsp nutritional yeast
• ½-1 tsp kosher salt (to taste)
• 1 tbsp chia seeds (optional, helps with binding)

To Serve

• avocado slices
• cilantro

Instructions

1. Preheat oven to 450°F. 
2. Add garbanzo flour to a large mixing bowl. Add water and whisk until smooth with no lumps.
3. Add spices, chia seeds, and veggies. Mix well. Batter may be a little runny, that's fine.
4. Spray a muffin pan with non-stick spray. Spoon mixture into pan (using a ⅓ cup works well for this) filling to the top. Tap everything down with spoon/measuring cup.
   Note: the batter sometimes runs to the bottom, so you may have to go through once all the veggies are scooped out and add the batter to cups that still need some. 
5. Bake for 13 minutes. 
6. Rotate pan, and bake for another 13 minutes. Test to see if the mixture is cooked by sticking knife into the muffins in the middle of the pan, making sure there is no runny residue left behind on the knife (a little sticky cooked mixture may stick, that's fine). 
   **if not fully cooked, cook in 5 minute increments until knife comes out with no runny residue. 
7. To serve: top with avocado and cilantro or whatever sauces you prefer!
8. Let rest for 5 minutes before removing from pan.

Notes

*leeks have sand in them sometimes. To wash it out cut the leek in half (lengthwise) then rinse it under water, getting water into each groove.

Lasts in fridge one and a half weeks. These freeze well - allow them to thaw overnight before consuming.