Chickpea Flour Muffins

Low-GI Gluten-Free Chickpea Flour Muffins

Low-GI Gluten-Free Chickpea & Peanut Flour Muffins

Simple, light and fluffy gluten-free muffins made with chickpea flour, peanut flour, and egg whites. Naturally low glycemic index and packed with protein. Nutty flavor perfect for sweet or savory toppings.

Prep Time: 30 minutes

Cook Time: 20 minutes

Total Time: 50 minutes

Yield: 12 muffins

Category: Bread

Cuisine: Gluten-Free

Keywords: chickpea flour, gluten-free, low glycemic, muffins, savory

Ingredients

  • 1½ cups chickpea flour (besan)
  • ½ cup peanut flour (partially defatted)
  • 1¼ cups warm water
  • 3 egg whites (about ⅓ cup)
  • 2 tablespoons olive oil or peanut oil
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • Optional: 1-2 tablespoons honey or maple syrup for sweet muffins
  • Optional mix-ins: chocolate chips, chopped dates, raisins, cinnamon, or sugar-free jam swirl

Instructions

  1. Preheat your oven to 375°F (190°C) and line a 12-cup muffin tin with paper liners or grease well with oil.
  2. In a bowl, mix the chickpea flour, peanut flour, salt, and baking powder together.
  3. Gradually whisk in the warm water until smooth and lump-free. The batter should be pourable, like thick pancake batter.
  4. Stir in the olive oil and any sweetener or herbs you're using.
  5. Let the batter rest for 15-30 minutes. This helps improve the texture.
  6. After resting, whisk the egg whites in a separate bowl until slightly frothy, then gently fold them into the batter.
  7. Fold in any mix-ins like seeds, olives, or berries.
  8. Pour the batter into the muffin cups, filling each about ¾ full. Drizzle a tiny bit of olive oil on top of each muffin if desired.
  9. Bake for 18-22 minutes, until a toothpick inserted in the center comes out clean and the tops are golden and slightly firm to the touch.
  10. Let cool in the pan for 5 minutes, then transfer to a wire rack.

Notes

  • Chickpea flour has a naturally low glycemic index (around 35) and peanut flour has an even lower GI (around 14)
  • Each muffin contains approximately 8-9g of protein thanks to the combination of chickpea flour, peanut flour, and egg whites
  • These muffins have a pleasant nutty flavor that pairs well with both sweet and savory toppings
  • Peanut flour makes the muffins slightly denser and more filling than the chickpea-only version
  • Store in an airtight container for 2-3 days, or freeze for longer storage
  • Great toasted with peanut butter, jam, or as a base for breakfast sandwiches
  • If you have a peanut allergy, you can substitute almond flour for the peanut flour (use the same amount)

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