Veggie-Packed Muffins
This is a go-to recipe that I make weekly for my kids. It’s packed with veggies, fat, fiber, and protein, is incredibly versatile, mixes up in a blender, and makes for a great breakfast, lunch, or snack. Doesn’t get much better than that!
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