Healthy Fruit & Veggie Kid Friendly Muffins

If you're looking for a healthy snack option that kids and adults alike will love, then this healthy fruit & veggie kid-friendly muffins recipe is the perfect solution. Packed with antioxidant-rich fruits and vegetables, these fruit and veggies muffins are not only delicious but also a powerhouse of vitamins and minerals. Whether you're preparing for the seasonal shift into fall or just looking for a nutrient-dense snack, these muffins can help support the immune system and promote overall well-being

I have a healthy kid-friendly muffin recipe loaded with fruits and veggies for a boost of vitamins and minerals. Adults love this fruit and veggie muffin recipe too. Delicious flavorful muffins packed with antioxidant and vitamin-packed rich fruits and veggies.

These muffins were inspired by my other healthy muffin recipes. You might also enjoy the mixed berry superfood muffins or my client's favorite orange almond muffin recipe. If you are looking for another kid-friendly snack option, try my homemade granola bar recipe with delicious ginger and nutmeg spices.

Jump to:

• 💖 Why You'll Love These Fruit & Veggie Muffins
• Flavorful, Nutrient Dense Fruit & Veggie Muffins
• 🥣 Ingredients For Fruit & Veggie Packed Muffins
• 👩‍🍳 Directions For Fruit & Veggie Muffins Recipe
• 🩺 Health Benefits of Fruit & Veggie Muffins
• 🧡 Learn How to Make a Healthy Fruit & Veggie Muffin Recipe
• 📖 Recipe
• ⭐️ Pro Nutrition Tip
• 🫖 My Equipment Tools For This Recipe
• My favorite Muffin Pans
• Top Baking Tip
• 💙 Recipe Substitutions
• 🥚 Healthy Food Swaps Guide
• 🍴 Variations and Serving Suggestions
• ❄️ Storage Tips for Veggie Muffins
• 🥘 Meal Prep Tips
• 😀 Enjoy This Healthy Fruit & Veggie Muffin Recipe!
• ❤️ You Might Also Love These
• 💬 Comments

Flavorful, Nutrient Dense Fruit & Veggie Muffins

These muffins are a game-changer, especially for parents trying to sneak more fruits and veggies into their children's diets. Kids can be picky eaters, but these muffins offer a fun, flavorful, and nutritious way to include essential vitamins, fiber, and antioxidants in their meals. Here are more reasons why you'll love them.

• Gluten-Free Option - Made with gluten-free flour and oat flour, these muffins are great for kids with gluten sensitivities or allergies.
• Easy to Make - The recipe is simple enough for busy parents. All it takes is mixing, processing the fruits and veggies, and baking!
• Great for Adults Too - Even though they're designed to be kid-friendly, adults will find these muffins equally satisfying and nutritious.

🥣 Ingredients For Fruit & Veggie Packed Muffins

You only need a few simple ingredients to make a delicious fruit and veggie muffin recipe with many health benefits. These fruit and veggie-packed muffins are loaded with wholesome ingredients that provide a rich source of nutrients. Here's what you'll need to create this kid-friendly and gluten-free recipe.

1. All-Purpose Flour (Gluten-Free) - Provides the base for these muffins while keeping them gluten-free.
2. Oat Flour - Adds extra fiber and a mild, nutty flavor.
3. Baking Soda - Helps the muffins rise and become fluffy.
4. Sea Salt (Fine) - Enhances the flavor of the muffins.
5. Eggs - Adds structure and binds the ingredients together.
6. Pumpkin Pie Spice - Infuses warm, comforting flavor perfect for fall.
7. Maple Syrup - A natural sweetener to keep the muffins refined sugar-free.
8. Coconut Oil - Provides healthy fats and moisture to the muffins.
9. Vanilla Extract - Adds sweetness and depth of flavor.
10. Greek Yogurt (Or Dairy-Free Yogurt, Unsweetened) - Adds moisture and protein, keeping the muffins tender.
11. Zucchini - A vitamin-rich veggie that blends smoothly into the batter.
12. Cauliflower - Packed with nutrients, cauliflower adds a sneaky veggie boost.
13. Apple - Provides natural sweetness and fiber.
14. Banana - Adds natural sweetness and helps keep the muffins moist.
15. Carrots - Another veggie boost, rich in beta-carotene and vitamins.
16. Applesauce (Unsweetened) - A great alternative to oil for added moisture and natural sweetness.
17. Hemp Seeds - For added protein, healthy fats, and a crunchy texture.

These nutrient-dense ingredients combine to create muffins that are delicious, healthy, and perfect for kids and adults alike.

See the recipe card for quantities.

👩‍🍳 Directions For Fruit & Veggie Muffins Recipe

Here's a simple recipe for homemade, gluten-free muffins made with fruits and veggies.

Step 1: Preheat the Oven to 375°F (190°C)

This ensures that the oven is at the perfect temperature when you're ready to bake the muffins.

Step 2: Prepare Dry Ingredients

In a medium-sized mixing bowl, combine the all-purpose flour, oat flour, baking soda, fine sea salt, and pumpkin pie spice. Set aside.

Step 3: Prepare the Wet Ingredients

In another mixing bowl, whisk together the eggs, maple syrup, coconut oil, vanilla extract, and Greek yogurt (or dairy-free yogurt if you're going dairy-free). Mix well until all the ingredients are fully combined.

Step 4: Process the Fruits and Vegetables

In a food processor, blend the zucchini, cauliflower, apple, carrots, banana, and applesauce until smooth. This will be the base for adding a lot of fruits and veggies to the muffins without any chunky texture, making them kid-friendly!

Step 5: Combine the Ingredients

Slowly mix the processed fruit and veggie blend into the wet ingredients. Gradually fold in the dry ingredients. Stir until everything is well combined.

Step 6: Add Hemp Seeds

Stir in the hemp seeds to give the muffins a nutty flavor and add extra protein, fiber, and omega-3s.

Step 7: Prepare Muffin Pans

Either line your muffin pans with paper liners or spray the pans with a non-stick cooking spray. See the top baking tip below if you are making regular-sized muffins. You can also opt for making a loaf pan instead of muffins.

Step 8: Scoop and Bake

Scoop the muffin batter into the prepared muffin pans, filling each cup about ¾ full. Bake in the preheated oven for 20-25 minutes, or until a toothpick inserted into the center comes out clean.

Step 9: Cool and Enjoy

Once done, remove the muffins from the oven and let them cool for a few minutes in the pan. Then transfer them to a wire rack to cool completely before serving.

🩺 Health Benefits of Fruit & Veggie Muffins

Eating fruits and vegetables regularly is crucial for maintaining a strong immune system and overall health. Here are some health benefits these muffins offer:

• Antioxidant Power - Fruits like apples and bananas are loaded with antioxidants, which help fight free radicals and reduce inflammation in the body.
• Immune Support - The vitamins in these muffins, including vitamin C from apples and carrots and vitamin A from zucchini, help strengthen the immune system.
• Fiber-Rich - The oat flour and vegetables like zucchini and carrots provide a good amount of fiber, which aids in digestion and supports gut health.
• Healthy Fats - Coconut oil and hemp seeds are excellent sources of healthy fats, which are essential for brain development in children.
• Mineral Boost - Hemp seeds add a boost of minerals, especially magnesium, iron, and zinc, which are important for overall health and development.
• Naturally Sweetened - Using maple syrup and unsweetened applesauce as natural sweeteners reduces the need for refined sugar, keeping blood sugar levels more stable.

🧡 Learn How to Make a Healthy Fruit & Veggie Muffin Recipe

Making these fruit and veggie muffins is quick and easy, even for those who aren't seasoned bakers. Learn how easy it is to make a mixed berry superfood muffin for breakfast, dessert, or a snack. Here's how you can prepare these tasty and nutrient-packed snacks.

📖 Recipe

Recipe Key Nutrients

Iron | Potassium | Vitamin A | Vitamin C

🫖 My Equipment Tools For This Recipe

Here are my suggested tools for making this recipe.

💙 Recipe Substitutions

If you need to adjust this recipe based on dietary restrictions or ingredient availability, here are some substitution ideas.

• Egg-Free Option - Replace eggs with flaxseed eggs (1 tablespoon flaxseed meal + 3 tablespoons water for each egg) to make the muffins vegan-friendly.
• Oil Substitution - Swap the coconut oil for melted butter or olive oil if you don't have coconut oil on hand.
• Yogurt Alternatives - Use dairy-free yogurt if you want a dairy-free muffin, or substitute with sour cream or mashed avocado for a creamy consistency.
• Gluten-Free Flours- If you don't have gluten-free all-purpose flour, you can use almond flour or more oat flour.

Check out my free Healthy Food Swaps Guide for how to swap out different foods if you suffer from food allergies, sensitivities, intolerances, or simply an aversion.

🍴 Variations and Serving Suggestions

Customizing this healthy fruit and veggie muffin recipe is easy! Here are some fun ideas to switch things up.

• Add Nuts - If you're not making these muffins for nut-free environments, try adding chopped walnuts, almonds, or pecans for a crunchy texture.
• Swap the Vegetables - If your kids don't love certain veggies, you can substitute other vegetables like sweet potatoes or spinach for an added nutritional punch.
• Boost Protein - Add a scoop of vanilla protein powder to make these muffins a great post-workout snack for adults.
• Include Dried Fruits - Dried cranberries, raisins, or apricots can be mixed into the batter to enhance the fruity flavor.
• Chocolate Twist - If your kids (or you) are chocolate lovers, toss in some dark chocolate chips for an extra indulgence while still keeping things relatively healthy.
• Toppings - You can opt for a light dusting of powdered sugar or coconut sugar mixed with arrowroot for the same "powdered sugar" effect. This is what I like to top mine with.

❄️ Storage Tips for Veggie Muffins

To make the most of these delicious muffins and ensure they stay fresh, here are some handy storage tips.

• Freezing - These muffins freeze well. Place the muffins in a freezer-safe bag or container and freeze for up to 3 months. When you're ready to eat them, let them thaw at room temperature or pop them in the microwave for 20-30 seconds.
• Room temperature - Store the muffins in an airtight container at room temperature for up to 3 days.
• Refrigeration - To extend their shelf life, refrigerate them in an airtight container for up to 7 days.

🥘 Meal Prep Tips

• Batch Bake - Prepare a large batch of the fruit & veggie muffins at once to have a quick, gut-friendly snack or breakfast option ready for the week.
• Cool & Portion - Allow the muffins to cool completely on a wire rack, then portion them into individual airtight containers or reusable bags.
• Freeze Extras - For longer storage, freeze extra muffins in freezer-safe bags. Simply thaw them overnight in the refrigerator or reheat in the microwave for a warm treat.
• Pre-Prep Add-Ins - If your recipe calls for fresh fruits or grated veggies, chop or grate these ingredients ahead of time and store them in separate, labeled containers. This speeds up the baking process when you're ready to make another batch.
• Label and Date - Clearly label each container or freezer bag with the recipe name and the date, ensuring you enjoy the muffins at their freshest.

😀 Enjoy This Healthy Fruit & Veggie Muffin Recipe!

These healthy fruit and veggie muffins are the perfect go-to snack for busy mornings, lunchboxes, or afternoon treats.

Not only do they provide a great way to sneak more fruits and vegetables into your diet, but they also taste amazing, making them a hit with kids and adults alike. Plus, the variety of nutrients packed into each bite supports overall health and immunity, especially during the colder months.

I hope you love this recipe as much as I do! If you make it, please leave a comment below and let me know what you think! And if you post to Instagram, I repost the remakes of your creations on my IG stories!

I would also love to hear what you think, or take a photo and tag me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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