Veggie-Packed Muffins
A friend asked me recently if I have any muffin recipes for kids. My response was, "Yes! Tons!" But when I thought about it, I have one recipe that I change up week-to-week making it like I have a ton.
One of the reasons I love this recipe is its versatility. When I’m making them, I keep a couple of things in mind:
What veggies do I have that are about to go bad (either leftover, cooked veggies or raw, like spinach), and
What veggies are my kids not that into right now or that we don’t eat a lot of? Neither of my kids cares for parsnips. I’ll roast those up and make them into muffins which they’ll devour, same with beets. Greens can be a choking hazard for young kids/babies, so I use those for muffins, too.
While I usually keep these items on hand for an easy snack, they can make great breakfasts, too, especially if you’re looking for a low mess, easy prep, no-cook option. They are also a hit when we do “snack lunches.”
Some other things to keep in mind, regardless of when you serve these:
There is some nut/seed butter in the recipe, but sometimes I’ll also top them with a little smear.
Snacks should be mini meals, so while I do serve these solo, the majority of time I will include something else on the plate. Because these are veggie-based, the plates usually look something like this:
Muffin + blueberries + cheddar
Muffin + sliced apple w/cinnamon + full-fat Greek yogurt
Muffin + strawberries + sliced cucumber + parmesan
Muffin + melon + cottage cheese
You get the gist…muffin + fruit + dairy gives you a well-rounded mini-meal. And you can certainly add another veggie option to the plate (carrot sticks, sliced cucumber, quartered tomato, etc).
Don’t be afraid to get creative! If a recipe calls for butternut squash, you could use acorn, kabocha, spaghetti, delicata, pumpkin, or even sweet potato instead. If it calls for spinach you could try kale, chard or a mix.
Over the last 3.5 years, I’ve picked up different muffin and donut molds to change things up. While I have used some silicone molds, recent information has questioned whether silicone is safe when heated over 300 degrees. The only donut pans I can find are either silicone or non-stick so we’ve stopped making donuts for now. I finally found a stainless steel muffin pan, and I also use a mini muffin pan lined with compostable liners. We had gotten into a rut with my son and he stopped eating the blender muffins as regular-sized muffins. I started offering mini muffins and he’d devour 6-8 in one sitting sometimes. I also found the mini version was easier for my 1-year-old to manage. Just a reminder that variety can be the size or shape of the food you are offering!
When I make these, I batch cook. Our blender lives in our basement, so I pick a day and make a few batches. Some will stay in the fridge and the rest will go straight to the freezer for another time.
My Go-To Muffin Recipe
When my friend asked about this I thought I had a ton of recipes. In reality, I use this one recipe and change the vegetables, fat or shape up each week. So I guess this simple way of adding variety tricked me too! My kids love cinnamon so I dump a bunch in, no matter the veggie I'm using. If there's a different spice your kids love, try adding it! These aren’t the most beautiful muffins in the world, but hey, looks aren’t everything, right?
I’ll often plate them like this and we’ll pretend it’s a stoplight!
Ingredients
1 medium/large ripe banana
1 egg
1 tablespoon nut butter (seed butter if nut-free)
3 tablespoons whole wheat flour
1/2 cup cooked veggie* (from about 1 cup raw) OR 1-1.5 cups raw greens
3/4 - 1 teaspoon cinnamon
Instructions
Preheat oven to 350°F.
Line a muffin tin (either regular size or mini) with parchment liners. Set aside.
Place all ingredients in a high-powered blender, and mix until combined.
Pour or scoop batter into muffin tin and bake for 18-20 minutes, until a toothpick inserted comes out clean.
To store, place in an airtight container in the fridge for 3-5 days, or freeze for up to 3 months.
Flavor Variations & Substitutions
Using the base recipe above, try some of these flavor variations:
Carrot Cake
1 medium/large ripe banana
1 egg
1 tablespoon sun butter
3 tablespoons whole wheat flour
1/2 cup cooked carrots
3/4 teaspoon cinnamon
1/4 teaspoon ginger
1/8 teaspoon ground allspice
Optional: chopped walnuts or pecans, either mixed into the batter or topped on muffins before placing in the oven.
PB&J
1 medium/large ripe banana
1 egg
1 tablespoon peanut butter
3 tablespoons whole wheat flour
1/2 cup cooked parsnips or golden beets
3/4 teaspoon cinnamon
1.5 teaspoons jam
Put all ingredients except jam into a blender and blend until smooth. Pour the batter into a muffin pan, and then swirl 1/4 teaspoon of jam into each muffin before placing in the oven.
Chocolate Chip-Banana
1.5 medium ripe bananas, or 1 really big one
1 egg
1 tablespoon nut/seed butter
3 tablespoons whole wheat flour
1/2 cup cooked parsnips or golden beets
3/4 teaspoon cinnamon
1 tablespoon mini chocolate chips
Optional: chopped walnuts or pecans, either mixed into the batter or topped on muffins before placing in the oven.
Put all ingredients except chocolate chips into a blender and blend until smooth. Pour the batter into a muffin pan, and then top each muffin with some chocolate chips and/or nuts before baking.
Gluten-Free Option
You can substitute equal parts chickpea flour for whole wheat flour. You could also try a 1:1 gluten-free flour, like Bob’s Red Mill.
Egg-Free Option
You can substitute one flax egg for the egg in this recipe. Mix 1 tablespoon flaxseed meal with 3 tablespoons water and let sit for 5-10 minutes, until gelatinous.
*By roasting these veggies in avocado oil you’re actually providing another great source of healthy fat into your child’s diet! Because I roast at 400°F-425°F, I avoid olive oil, as it oxidizes at high heat which is very dangerous to consume. Avocado oil has a higher smoke point and is therefore safe to roast with.
RECIPE & PHOTOGRAPHY BY: BETHANY MITCHELL-LEGRO