I used cauliflower that had been rapidly microwave-cooked from frozen. In less than 15 minutes, I had “fried rice” after adding 4 extra ingredients and using my air fryer. The best part is that while being tasty, it is minimal in calories and fat since there is no butter or oil.
Prep Time: | 20 mins |
Cook Time: | 45 mins |
Additional Time: | 15 mins |
Total Time: | 1 hr 20 mins |
Servings: | 18 |
Yield: | 18 muffins |
Ingredients
- 1 cushaw squash – peeled, seeded, and chopped
- ½ cup maple syrup
- ⅓ cup melted coconut oil
- 2 eggs
- ⅓ cup plain Greek yogurt
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- ½ teaspoon salt
- ½ teaspoon ground ginger
- ¼ teaspoon ground nutmeg
- 1 ¾ cups whole wheat flour
- ½ cup chopped pecans
- ¼ cup old-fashioned oats
- 2 teaspoons Himalayan sea salt
- ½ teaspoon finely chopped rosemary
Instructions
- Preheat the oven to 325 degrees F (165 degrees C). Grease 18 muffin cups.
- Place a steamer insert into a saucepan and fill the bottom of the basket with 3 inches of water. Bring water to a boil. Add squash, cover, and steam until skin is easily pierced with a fork, about 20 minutes. Let cool enough to handle, 15 to 30 minutes. Remove outer skin.
- Place squash flesh into the bowl of a food processor and puree until smooth. Reserve 1 cup for muffins.
- Whisk maple syrup and coconut oil together in a large bowl until well combined. Add eggs and whisk well. Add 1 cup squash puree, Greek yogurt, baking soda, cinnamon, vanilla extract, salt, ginger, and nutmeg. Stir to combine. Stir in whole wheat flour, pecans, and oats until just combined.
- Combine sea salt and rosemary in a small ramekin. Rub mixture with your fingers to release the oils from rosemary into the salt.
- Divide muffin batter evenly into the prepared muffin cups. Top with with a dash of the rosemary sea salt.
- Bake in the preheated oven until tops spring back when lightly pressed, 18 to 20 minutes.
- Honey works well in place of maple syrup. You can substitute pumpkin for cushaw squash.
- You can use the squash puree immediately or freeze for later use.
Nutrition Facts
Calories | 158 kcal |
Carbohydrate | 21 g |
Cholesterol | 22 mg |
Dietary Fiber | 3 g |
Protein | 4 g |
Saturated Fat | 4 g |
Sodium | 344 mg |
Sugars | 7 g |
Fat | 8 g |
Unsaturated Fat | 0 g |