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As some of you may know, I spent last year writing a second cookbook! This one is a little different from my first cookbook in that there is a separate protein section that you can add to the salads, main meals and sides in kind of a “choose-your-own-adventure” style. There are a few other notable differences, but I’ll write a separate post about those when we’re closer to publication! For now, though, I wanted to share one of these protein-filled plant-forward keto-friendly recipes with all of you as it’s something that has been requested quite a bit: soy-free vegan keto mini quiche cups.
Why make them soy-free? Good question! A lot of people have a difficult time digesting soy. Additionally, it’s one of the top-8 most common allergens (often referred to as “The Big 8”). So, there are many people out there for whom using tofu to make mini quiches just isn’t an option. While you can buy hempseed and pumpkin seed tofus in stores, they’re a bit pricey and can be quite difficult to find. This recipe uses two types of bean flours to provide a protein-rich alternative.
While the texture isn’t exactly the same as tofu egg cups, it’s surprisingly close! I used a minimal amount of psyllium husk to bind these together and give a bit of that eggy texture, without these being gummy. If you want to add different flavors, I recommend sticking with dried herbs and spices. I tried mixing in a lot of different ingredients, and fresh herbs and vegetables added too much moisture.
I’m a fan of savory breakfast foods, so I love eating these for breakfast with a nice curry or some sauteed vegetables. They’re such an easy way to add protein to a plant-based low-carb or keto meal!
Notes on Making Vegan Keto Mini “Egg” Cups (gluten-free, soy-free, nut-free)
- These soy-free “egg” cups use both lupin flour and chickpea flour. Both flours are necessary in order for these to come out right. A quick thing to note about lupin flour is that it can be cross-reactive with peanuts. So, if you have a peanut allergy, you may want to avoid this.
- This recipe is in my new cookbook! It works really well with the Shakshouka that also appears in the book, as well as an accompaniment to many of the vegetable sides.
- Kala namak is a salt from South Asia that is rich in sulfur and imparts an eggy taste and smell to anything it touches. I usually get mine online or from the Indian food section of the grocery store. If you can’t find kala namak (or don’t want to buy a specialty ingredient for just one recipe, which is totally understandable), you can use any salt you like. Truffle salt works nicely here, but plain salt is fine.
- To store: Refrigerate in a tightly sealed container for up to 5 days or freeze in an airtight container for up to a month.
- To reheat: Warm in a preheated 300°F (150°C) oven for about 5 minutes, until warmed through.
- While I strive to provide accurate nutritional information, different brands or varieties of ingredient will have differing nutrient values. So, your calculations may vary slightly!
Vegan Keto Lupin “Egg” Cups (gluten-free, soy-free, nut-free)
- ¼ cup 30g lupin flour
- ¼ cup 16g nutritional yeast
- 2 tablespoons chickpea flour
- 1½ teaspoons psyllium husks
- 1 teaspoon baking powder
- ¼ teaspoon black salt kala namak or preferred salt (see Notes)
- ¾ cup 180ml pea milk or other nondairy milk of choice
- 2 tablespoons extra-virgin olive oil plus extra for greasing the pan
- Preheat the oven to 350°F (177°C) and lightly grease six wells of a silicone or nonstick muffin pan.
- In a medium bowl, whisk together the lupin flour, nutritional yeast, chickpea flour, psyllium husks, baking powder, and salt until thoroughly combined. Slowly whisk in the milk and olive oil and continue whisking until just combined. Let the batter sit for 5 minutes, until the psyllium gels and the batter thickens. The batter should be just too thick to pour.
- Divide the batter evenly among the prepared muffin cups and bake for 30 minutes, until firm to the touch.
- Let cool in the pan until the egg cups are set, at least 10 minutes.
- Carefully remove from the pan and serve.