Superhero Muffins, cape not included

I’m always on the watch for recipes that are both nutritious and make a great snack for my kids. Bonus points if I can double the batch and freeze for snacks later. Folks, when considering foods for your family look to feed them ingredients that will offer nutrients that will fight for them and do the body good rather than the empty calories found in chips and processed cookies and cakes which provide little more than calories, fat, and carbs. This week at the office I noticed a colleague carrying a beautiful muffin. I was immediately intrigued as I could see orange and green laced through it. She said that another colleague had brought them and that she would get me the recipe. They are called Superhero Muffins. Just the thing to lure my boy’s curiosity! I’ve been eager all week to try the recipe and see how we would like it.

I’ve never used almond meal/flour before but was impressed by the amount of protein and fiber on the label so I was anxious to try it and it did not disappoint. The recipe indicates you can use raisins, dates, or chocolate chips although this is an optional ingredient. I elected to go with chocolate chips as I knew this would help entice the boys. Maple syrup is comparable to sugar cup for cup and it offers nutrients where sugar is striped of all nutrition so I typically use it to replace sugar in baked goods. Keep in mind that maple syrup that is dark in color will yield a darker product. If you do not wish to darken the color of what you are baking go with a lighter color maple syrup instead.

Both carrots and zucchini are rich in dietary fiber (the skin of the zucchini is where most of the fiber is found) and B complex vitamins as well as potassium. Furthermore, carrots are exceptionally abundant in antioxidants beta-carotene and vitamin A which help maintain good eye health as well as promote cell growth and development. They are also rich in an antioxidant called falcarinol which may help fight against cancers.

I attempted to throw everything together quickly this morning before leaving for my Jazzercise class but the preparation was more time intensive than I expected. I had to wake the hubs and beg him to watch them and remove them from the oven at the right time. I’m happy to report he did a great job. When I got home there they were in all their glorious color waiting for us to give them a try. My youngest was immediately intrigued and not very patient about mommy shooting photos of these delicious looking morsels before he could dive in. He bored holes in me with his hungry eyes while I tried to quickly grab a few shots.


Do you blame him? Look how beautiful they are! I love the golden color and the flecks of green and orange along with those nuts and chocolate chips. The cinnamon and nutmeg made my entire house smell wonderful


I can tell you that I’ll have to make another batch if we want to have any during the week because they won’t last the weekend! They are just too delicious. The recipe indicates they freeze well so I’m going to test one and see if that is accurate.


I hope you enjoy them as much as we have! If you try the recipe come back to let me know in the comments how you like them!

**recipe adapted from the book “Run Fast Eat Slow” by Shalane Flanagan and Elyse Kopecky

Print Recipe
Superhero Muffins
This colorful muffin is brimming with nutrients and is an excellent source of protein and dietary fiber. It freezes well so double the batch and put some back for the kids later in the week. They will be all smiles and you will feel comfortable knowing they are having a nutritious snack!
Prep Time 25 minutes
Cook Time 25-35 minutes
Prep Time 25 minutes
Cook Time 25-35 minutes
  1. Preheat oven to 350 degrees. Line a muffin tin with paper cups and set aside.
  2. In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt, walnuts, and chocolate chips.
  3. In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to the dry ingredients and mix until wet. Do not over mix. The batter will be thick.
  4. Spoon the batter into the muffin cups and fill to brim of each paper cup. Bake until the muffins are golden brown and a toothpick inserted in the center of a muffin comes out clean, 25-35 minutes.
Recipe Notes

Nutrition information per muffin: 327 calories, total fat 23 gm, saturated fat 7 gm, monounsaturated fat 8 gm, polyunsaturated fat 2 gm, sodium 253 mg, total carbohydrate 26 gm, dietary fiber 5 gm, protein 9 gm

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