It can feel like an uphill battle getting kids to eat healthy. They’re looking for cookies, candy and anything dipped in chocolate. But what if, instead, you could give them something that tastes like dessert and is also chock-full of nutrients? Healthy muffins to the rescue. I’ve got you covered- these little treats are great for breakfast, snacks or even in lunchboxes and kids love them.
Muffins may be the simplest of all baked goods to make at home. They need no fancy equipment or special expertise. And you can sneak in fruits, vegetables, whole grains and other good-for-you ingredients without your kids quite knowing what’s happening. Whether your child is a fussy eater or an eclectic foodie, there’s a muffin recipe here they will love.
In this article, we share seven delicious and healthy muffin recipes that kids will want to eat over and over again. Every recipe has been developed with children in mind, to include the vitamins, minerals and energy they need for healthy growth. So let’s get started with these fantastic recipes that demonstrate just how mouthwatering healthy food can be.
Why Muffins Are So Good for Kids
Tell me, what kid doesn’t like muffins?
But before we get to our muffins recipes, let’s discuss why muffins are specifically such a genius choice for kids’ nutrition. Homemade Muffins Unlike most of those flashy processed snacks you may find in brightly colored cellophane, home baked muffins mean you’re in charge of what goes into your kid’s belly.
Easy Portion Control: Muffins are just the right size for kids, and they are also a single serving (exact portion) which makes them easy to use in food planning. It’s a “full snack” and prevents overeating while satisfying snacking.
Concealed Nutrition: You can add some finely chopped veggies such as zucchini, carrot or pumpkin to muffin mix without altering the flavor too drastically. Children who won’t touch a vegetable at dinner, however, jump to eat nutrients tucked into a muffin.
Benefits of whole grains: Replacing white flour with whole grain oat or wheat flour and/or almond meal increases the fiber content. This will keep children satisfied longer and help promote healthy digestion.
No refined sugars: These recipes replace sugar with natural sweeteners such as bananas, applesauce, honey or maple syrup. This helps to prevent blood sugar highs and lows which can have an impact on behavior and concentration.
Freezer-Friendly: Prepare a large batch on Sunday and freeze them. Toss one of these in your child’s lunchbox when you’re assembling it in the morning, and by snack time it will be perfectly thawed. This is a time-saving and great way to have something healthy on hand.
Recipe 1: Muffins That Taste Like Cake, with Bananas and Oats
These muffins are super moist and sweet from the ripe layers of banana. They’re a great use of those ripe, brown bananas lingering on your counter.
What You’ll Need
| Ingredient | Amount | Why It’s Good |
|---|---|---|
| Ripe bananas | 3 large | Natural sweetness and potassium |
| Rolled oats | 2 cups | Fiber and sustained energy |
| Eggs | 2 | Protein for growth |
| Honey | 1/4 cup | Antioxidants |
| Greek yogurt | 1/2 cup | Calcium & probiotics |
| Baking soda | 1 tsp | Helps muffins rise |
| Vanilla extract | 1 tsp | Enhances flavor |
| Cinnamon | 1 tsp | Regulates blood sugar |
| Mini chocolate chips | 1/2 cup (optional) | Brings the kids to the yard |
How to Make Them
Begin by preheating your oven to 350°F and lining a muffin tin with paper liners. In a food processor or blender, puree the oats until it reaches flour consistency. This is the foundation of your muffin and there’s no wheat flour used here.
Mash the bananas in a large mixing bowl until they’re smooth. Stir in the eggs, honey, Greek yogurt, vanilla and cinnamon. Combine well with all the remaining ingredients. The batter should be thick, but pourable. Add the ground oats and baking soda, then stir until just incorporated. Take care not to overmix, or your muffins will be tough.
If adding chocolate chips, gently fold them in. Divide the batter among the muffin cups filling each cup about three-quarters full. Bake for 18 to 20 minutes, or until a toothpick inserted into the center comes out clean. Allow to cool for five minutes before turning out of the tin.
Why Kids Love Them
They are banana bread muffins and they taste like it minus the guilt. They are soft and almost cake-like, which makes them more kid-friendly than a stodgy, heavy muffin. The chocolate chips are a fun touch that will make kids feel like they are getting a treat. Plus, the natural sweetness of the bananas means you don’t need that much added sugar.
Recipe 2: Sneaky Veggie Carrot Zucchini Muffins
It can be a challenge getting kids to eat vegetables, but these muffins make it easy. The vegetables help keep the muffins moist and healthy by not adding any weird taste at all.
What You’ll Need
- 1 cup whole wheat flour
- 1 cup all-purpose flour
- 1/2 cup brown sugar
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon salt
- 2 eggs
- 1/2 cup unsweetened applesauce
- 1/4 cup melted coconut oil
- 1 teaspoon vanilla extract
- 1 cup shredded carrots
- 1 cup zucchini shredded (and excess water squeezed out)
- 1/2 cup raisins or chopped walnuts, optional
Making the Perfect Veggie Muffins
Preheat oven to 375°F and grease or line your muffin tin. In a big bowl, whisk together both flours, brown sugar, baking powder, cinnamon, nutmeg and salt. Now all those dry ingredients will be nice and mixed together.
Meanwhile, in a separate bowl, combine the beaten eggs, applesauce, melted coconut oil and vanilla. Mix until smooth. The applesauce stands in for some of the oil you’d otherwise use, which means the fat content is reduced but all that moisture hangs in there.
Squeeze as much water as you can from the shredded zucchini using a clean kitchen towel or paper towels. This is an important step, overdoing with the moisture and your muffins could end up soggy. Stir in the carrots and zucchini to the wet ingredients.
Add the wet mixture to the dry ingredients and mix until just combined. You’re still going to see a few streaks of flour, and that’s O.K. Overmixing creates tough muffins. Fold in raisins or nuts if using.
Spoon the batter into the muffin cups and bake 20 to 22 minutes. You want the tops to be golden brown and, when lightly poked, they should spring back. Cool completely before storing.
The Secret to Success
The thing that makes these muffins interesting is the moisture from the vegetables. They remained fresh for days and did not become dry. The cinnamon and nutmeg combine to form a warm, familiar taste that reminds little ones of their favorite desserts. Most kids can’t even detect the vegetables baked into these, which makes it a great choice for picky eaters.
Recipe 3: Blueberry Lemon AM Muffins
These muffins are filled with antioxidants from the blueberries and full of bright citrus flavor thanks to the lemon. They are great for those hectic mornings when you want a quick breakfast on-the-go.
Ingredient List
| Ingredient | Quantity | Benefits |
|---|---|---|
| Whole wheat flour | 1.5 cups | Fiber and B vitamins |
| Baking powder | 2 tsp | Leavening agent |
| Salt | 1/4 tsp | Flavor balance |
| Eggs | 2 | Protein |
| Plain yogurt | 3/4 cup | Probiotics and moisture |
| Honey | 1/3 cup | Natural energy |
| Coconut oil | 1/4 cup | Healthy fats |
| Lemon zest | 2 tbsp | Vitamin C and flavor |
| Lemon juice | 2 tbsp | Brightness |
| Fresh blueberries | 1.5 cups | Antioxidants |
Step-by-Step Instructions
Preheat oven to 375°F and line your muffin tin. In a medium bowl, whisk together the whole wheat flour, baking powder and salt. Don’t do anything with it yet, instead let’s move onto making the wet ingredient mixture.
Beat the eggs in a large bowl together with vanilla until foamy. Stir in the yogurt, honey, melted coconut oil, lemon zest and lemon juice. Combine everything well by whisking without any lumps. The lemon will also make all the other flavors pop.
Combine the dry ingredients with the wet and stir until there is no dry flour. The batter will be dense and fairly lumpy, which is what you’re going for here. Gently fold in the blueberries, taking care not to break them and turn the batter purple.
Divide batter among muffin cups, filling each two-thirds full. Bake 18 to 20 minutes or until the tops are golden and a toothpick comes out with just a few moist crumbs attached. Don’t overbake or they will be dry.
What Makes These Special
The lemon and blueberry combination is classic for a good reason. Most kids seem to really love the bursts of tart-sweet flavor from the blueberries throughout the muffin, and upping that flavor with a hint of lemon doesn’t push things too close to adulthood. These muffins are light, no dense/heavy. They’re great for breakfast because they give long-lasting energy and no sugar crash.
Recipe 4: Muffins with Chocolate Chips and Sweet Potato
These muffins might sound odd, but they are utterly amazing. The sweet potato gives it an amazingly moist texture and a big dose of vitamin A, and the gooey chocolate chips convince children they’re eating dessert.
What You’ll Need
- 1 cup mashed sweet potato (approximately 1 large sweet potato)
- 2 cups whole wheat flour
- 1/2 cup coconut or brown sugar
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 2 eggs
- 1/2 cup milk (any type)
- 1/4 cup coconut oil or butter, melted
- 1 teaspoon vanilla extract
- 3/4 cup mini chocolate chips
Preparation Method
First, cook your sweet potato. You can bake it or microwave it, or boil until tender. Peel it and mash until it’s completely smooth, then set aside to cool a bit. Preheat oven to 350°F and grease muffin tin.
Combine the flour, sugar, baking powder, baking soda, cinnamon and salt in a large bowl. Ensure it is thoroughly combined so each muffin bakes up equal.
In another bowl, combine sweet potato puree, eggs, milk, melted butter and vanilla. It should be a smooth orange blend. If any sweet potato has lumps, use a blender to puree until smooth.
Tip the wet ingredients into the dry and mix until just combined. Don’t fret over a few flour streaks. Stir in most of the chocolate chips, reserving a few to sprinkle on top of each muffin.
Spoon the batter into the muffin cups and place the others over top. It also makes them irresistible to children. Bake for 20 to 22 minutes, or until a toothpick inserted into the center comes out clean.
Why This Recipe Works
Because sweet potatoes are naturally so sweet and creamy, they require little added sugar. They also pack in beta-carotene, which promotes both eye health and immune function. The chocolate chips cover up the vegetable entirely, so even picky eaters will wolf these down. They stay wet for days and freeze well.
Recipe 5: Apple Cinnamon Oatmeal Muffins
There is no comfort quite like the smell of apples and cinnamon baking in the oven. These muffins are substantial and satisfying for those autumn mornings or any time of the year!
Ingredients You’ll Use
| Component | Measurement | Nutritional Value |
|---|---|---|
| Rolled oats | 1.5 cups | Heart healthy fiber |
| Whole wheat flour | 1 cup | Complex carbs |
| Brown sugar | 1/2 cup | Minerals and taste |
| Baking powder | 1 tbsp | For the muffins to rise |
| Cinnamon | 2 tsp | Anti-inflammatory |
| Salt | 1/2 tsp | A little flavor |
| Eggs | 2 large | Complete protein |
| Milk | 1 cup | Calcium |
| Applesauce | 1/2 cup | Moisture |
| Vanilla extract | 1 tsp | For the smell |
| Diced apples | 1.5 cups | Vitamin C |
Baking Instructions
Preheat your oven to 375°F and either line your muffin pan with paper cups or grease it well. In large mixing bowl, mix oats, flour, brown sugar, baking powder, cinnamon and salt. Toss everything together so that all of the ingredients are evenly combined.
The eggs in another bowl, beating them. Combine the milk, applesauce and vanilla extract. Pulse until smooth and blended. The applesauce provides some extra moisture as well as a hint of apple flavor that pairs perfectly with the fresh apples.
Add the wet ingredients to the dry ingredients and stir until combined. Your batter will be thick, and somewhat lumpy. Fold in the diced apples, ensuring they are evenly distributed throughout the batter. Opt for firm, sweet apples like Honeycrisp or Gala for the best results.
Fill each muffin cup about three-quarters of the way. If you want a sweeter crust, sprinkle some cinnamon sugar over the top. Bake for 18 to 20 minutes, until golden and a toothpick comes out clean.
What Kids Enjoy About These
You’ve also got great texture throughout the muffin and little pockets of juice where the apple chunks live. The oats give these muffins heft, which is important because I am a single mother and need to know my kids will be full until lunch. The cinnamon flavor is warm and familiar, which makes the muffins feel like a hug in food form. They also hold up well enough to pack in lunchboxes for the day, without getting mushy or falling apart.
Recipe 6: Peanut Butter Banana Protein Muffins
These muffins are ideal for active kids who require a little extra protein. They pack all the delicious taste of the beloved pair, but with extra protein to build strong muscles.
What You’ll Need
- 2 ripe bananas, mashed
- 1/2 cup natural peanut butter
- 2 eggs
- 1/4 cup honey
- 1 teaspoon vanilla extract
- 1 cup whole wheat flour
- 1/4 cup vanilla protein powder (optional but highly recommended)
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup mini chocolate chips (if desired)
- For garnish, if you like: 1/4 cup chopped peanuts
How to Prepare
Heat your oven to 350°F then get out your muffin tin. In a large bowl, mash the bananas until they are broken down and mostly smooth. It is OK to have small clumps — they add texture. Beat in the peanut butter, eggs, honey and vanilla. Stir all of the ingredients together until thoroughly mixed. The mixture will be thick.
In a second bowl, mix together the flour, protein powder if using, baking soda and salt. If you don’t have protein powder, increase the flour by 1/4 cup instead.
Pour the dry ingredients into the banana batter and stir just until combined. The batter should be thick and sticky; that’s just what you want for these muffins. If you’re studding the dough with chocolate chips, fold them in now.
Distribute the batter among the muffin cups. If you like, scatter chopped peanuts over the top, for crunch and protein. Bake for 15 to 18 minutes. These bake little faster than other muffins so keep an eye.
Why These Are Best for Active Kids
Peanut butter is an excellent source of healthy fats and protein, which are important for building and repairing muscles. And packed along with the protein powder, each muffin contains a good dose of protein to help keep kids fueled up for sports or other activities. The banana is a source of potassium, which can help stave off muscle cramps. These muffins are dense — and downright substantial — which makes them just right for the after-school snack rotation, particularly on a day when kids are famished.
Recipe 7: Strawberry Yogurt Muffins
But these light, fluffy, and loaded with fresh strawberry flavor muffins? They are ideal for spring and summer when strawberries are at their best.
Ingredient Breakdown
- 2 cups all-purpose flour
- 1/2 cup sugar
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 cup plain Greek yogurt
- 2 eggs
- 1/4 cup melted butter
- 1 teaspoon vanilla extract
- 1.5 cups diced fresh strawberries
- 2 tablespoons flour (for coating the strawberries)
Making Perfect Strawberry Muffins
Preheat your oven to 375°F and line your muffin pan. Here’s the crucial step: Toss the diced strawberries with the two tablespoons of flour. This is lining them and so that they do not sink to the bottom of the muffin. Put them somewhere out of the way while you prep your batter.
In a large bowl, mix the flour with the sugar, baking powder, baking soda and salt. Make certain that there are no lumps in the baking powder or baking soda.
In a separate bowl, combine Greek yogurt, eggs, melted butter and vanilla extract until smooth. These muffins are super moist since I used Greek yogurt and are full of protein with all the added calcium!
Pour the wet ingredients into the dry ingredients and gently stir until just barely combined. Gently fold in the flour-coated strawberries. Don’t mind if you do, but don’t overmix or the strawberries will break down and turn your batter pink.
Fill muffin cups almost to the top, as this does not rise as much as others. Bake until the tops are golden and spring back when gently pressed, 20 to 22 minutes.
What Makes These a Winner
Fresh strawberries contain vitamin C, which serves as an antioxidant, dietary fiber for digestive health, and antioxidants for immune support. The Greek yogurt contributes probiotics for gut health. These muffins are light and not too sweet, so they’re suitable for breakfast as well as a snack. The little pieces of bright pink strawberry throughout the muffin are irresistible to kids, and they look so pretty it makes them even more appealing.
How to Make the Best Healthy Muffins
Now that you have your pick of seven awesome recipes, here’s how a pro would say to make these so they turn out just right every time.
Don’t Mix the Batter Too Much: This is the main thing people mess up. When you overmix, you develop the gluten in the flour and muffins become tough and dense. Stir just until no dry flour is visible. A few chunks are all right.
Room Temperature Ingredients: Cold eggs and dairy can cause the batter to clump and not blend. Remove them from the refrigerator 30 minutes before you begin to bake.
Fill Muffin Cups Correctly: Most muffins will fill the cup only two-thirds to three-quarters full. That lets them rise without spilling over the top.
Test with a Toothpick: Poke a toothpick in the center of 1 muffin. It should come away with just a few moist crumbs. If it comes out with wet batter, bake for an additional two to three minutes.
Cool Before Storing: Make sure muffins are cool before placing them in containers. They’re going to be soggy from condensation.
Freeze for Ease: Wrap each muffin in plastic wrap and place them inside freezer bags. They will keep for three months. Defrost at room temperature or zap in the microwave for 30 seconds.
Making Substitutions for Dietary Needs
In many families, recipes need to be adapted for allergies or dietary preferences. Here is how you can adapt these recipes:
No eggs: Substitute each egg with a mixture of 1 tablespoon ground flax + 3 tablespoons water. Best if left for five minutes before using. You can also use commercial egg substitutes.
Dairy-Free: Replace regular milk with almond, oat, coconut or soy milk. Substitute coconut oil for butter. Swap out the yogurt for coconut yogurt or non-dairy options.
Gluten-Free: You can use gluten-free flour blend that is meant to be used for baking. Avoid simply replacing regular flour with a single gluten-free flour, such as rice flour — the texture will not be correct. Search for blends with xanthan gum.
Nut-Free: Replace almond flour or nuts in a recipe with oat flour or extra all-purpose flour. Substitute sunflower seed butter for peanut butter; it tastes very much the same.
Lower Sugar: You can typically cut the sugar in muffin recipes by a quarter to a third and not see much difference in texture. The muffins won’t be quite as sweet, but will still be delicious.
Kids In The Kitchen: Muffin Making
Cooking with kids is a great way to impart important life skills and help them become more open-minded in trying new foods. Here’s how to include them safely:
Ages 3 to 5: Have your kids pour the pre-measured ingredients, stir mixtures and place paper liners in the muffin tin. They can also help mash bananas with a fork too.
Ages 6-8: These children can measure with supervision, crack eggs into a separate bowl and operate the mixer on low speed. They can also help fill muffin cups (with a scoop, not a spoon).
Ages 9-12: Older kids can follow a recipe with little supervision, use a mixer by themselves and even slide muffins in and out of the oven with an adult by their side. They are capable of measuring all ingredients on their own.
Make It Fun: Give children the power to pick which recipe to make. You can name them “Chef [Name]’s Special Muffins” to give even the littlest ones ownership. Let them add their signature touches, like more chocolate chips or a cinnamon sugar topper.
Nutritional Comparison Chart
Here’s how these muffin recipes stack up nutritionally, per muffin (approximate values):
| Recipe | Calories | Protein | Fiber | Sugar |
|---|---|---|---|---|
| Banana Oat | 165 | 5g | 3g | 12g |
| Carrot-Zucchini | 180 | 4g | 3g | 11g |
| Blueberry Lemon | 155 | 4g | 2g | 10g |
| Sweet Potato Chocolate Chip | 195 | 5g | 3g | 13g |
| Apple Cinnamon Oatmeal | 170 | 5.5g | 3.1g | 11g |
| Peanut Butter Banana | 205 | 7g | 3g | 11g |
| Strawberry Yogurt | 160 | 5g | 1g | 12g |
Compare them to your store bought muffins, which can carry 400-500 calories, 6-8 grams of fat and 25-40 grams of sugar per muffin. The difference is dramatic.
Storage and Meal Prep Strategies
By incorporating muffins into your meal prep for the week, you’ll save time and always have something healthy to enjoy.
Storage at Room Temperature: Place muffins in an airtight container and store them at room temperature for up to 3 days. They will keep fresh and moist if you seal them properly.
Refrigerator Storage: If your muffins have cream cheese frosting, or are full of very moist fruits, then store them in an airtight container in the fridge for up to a week.
Freezer: This is the favored long-term storage method. Wrap each muffin individually in plastic wrap and place in a large freezer bag. Label with recipe name and date. They’ll keep for three months.
Batch Baking: Make a double batch of any recipe and bake two batches at once. Make one batch fresh for the week, and freeze the rest for down the road. Great for busy families!
Lunchbox Packing: Drop a frozen muffin straight into your child’s lunchbox in the morning. It will be thawed out by lunch time and double as a way to keep the other items cool.
Frequently Asked Questions
Are these egg free muffins?
Yes, you can use flax eggs or egg replacers in any of these recipes. Combine 1 tablespoon of ground flaxseed with 3 tablespoons of water for an egg. Let it sit for five minutes until it turns gel-like, and then use it as you would a standard egg. It won’t be the same texture, but it’s still delicious.
How do I make my muffins fluffier?
Overworking/too much flour = dense muffins. Make sure you’re using the correct size measuring cups and spoons, spooning flour into them and leveling off. (Never take flour from the bag, which compresses the flour too much). And don’t forget to mix until just combined! Finally, double check to see that your baking powder and the baking soda are fresh, older leavening agents won’t properly activate.
Would frozen fruit work instead of fresh?
Absolutely! For muffins, frozen berries are great. Do not thaw them first (they will give off too much liquid). Gently toss the frozen berries with a tablespoon of flour before folding them into the batter. That way they don’t sink and give you soggy bottoms. Bake for an additional 1 to 2 minutes.
Why Do Muffins Stick To Paper Liners?
This occurs when there’s not enough fat in the recipe or when they’re left to cool while still warm. You might try lightly spraying the paper liners with cooking spray before filling them. Also, be sure to let muffins cool all the way before you store them and don’t use the fridge if you can help it; cold makes sticking worse.
When are muffins done in the oven?
Stick a toothpick in the middle of one muffin. So after you toothpick-test the cake, it should come out clean or with just a few moist crumbs clinging to it. If it comes out with wet batter, bake for another two to three minutes and test again. The tops should be golden brown and bounce back when lightly pressed.
Can I cut the sugar even further?
Sugar can be reduced by somewhere between a quarter and a third in most recipes while still not causing major problems. Beyond that, the texture and level of moisture will be altered. Sugar is not just for sweetness but also tenderness and moisture. If it matters to you that your muffins are very low in sugar, then find a recipe specifically engineered for that approach — such will account for the lack of sugar with other ingredients.
How to get muffins out of the pan?
Allow the cookies to cool in the pan for about 5 minutes after removing from the oven. So those can sort of like set up a little bit. Then run a butter knife around the edge of each muffin, and gently lift it out. Well, if you’ve got paper, disposable-like liners: much easier. If the muffins stick badly, then you probably need to grease the pan more liberally next time.
Can these muffins become a daily breakfast?
They’re certainly a lot healthier than most breakfast options such as sugary cereals, pastries or breakfast bars. But they’re useful primarily as part of a diverse diet. Combine a muffin with protein (such as eggs or yogurt) and some fruit, and you have breakfast. There’s nothing wrong with having a muffin every day if your kid eats other foods as well.
In Conclusion About Healthy Baking for Kids
Making kid-friendly, good-for-you treats that children will actually eat doesn’t need to be hard. These seven muffin recipes are evidence that nutritious things don’t taste the part. Whether you need a grab-and-go breakfast, a lunchbox filler or an after-school snack these muffins are the answer.
The beauty of homemade muffins is that you are in control of what goes into them. No mystery additives, artificial colors or too much sugar. No weird, unpronounceable chemicals, artificial flavors or colors. And besides, muffins are extremely forgiving recipes that work well even for beginners and when cooking with kids.
Begin with one recipe that your family finds appealing. After you watch how simple and delightful these are, you’ll find yourself wanting to try them all. Freeze a batch and you have a healthy option on hand whenever. Your future self will thank you for this on the cramped busy mornings when everyone needs to get out the door with full bellies and smiling faces.
Keep in mind, healthy eating for kids is a journey, not a destination. Some days they are all about veggies hidden in muffins. Other days they may only nibble on the chocolate chips. That’s okay. The aim is progress, not perfection. By providing these delicious homemade snacks, you are teaching your kids indirectly that health-friendly food can be tasty and yes, taking care of oneself is important.
So preheat that oven, assemble your ingredients and get baking. Your kitchen is poised to smell fantastic, and your children’s tastebuds are moments away from being introduced to their new snack-time love. Happy baking!
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