Healthy Apple Cinnamon Super Seed Mini Muffins
Nutrient-dense apple oat muffins with flax, chia & walnuts
These have quickly become one of our favorite homemade snacks. Our son can't get enough of them, and I genuinely love eating them too! We've been serving them as a post-nap snack, and one batch gives us an easy grab-and-go option to have ready throughout the week.
I especially love how much goodness is packed into each little muffin. They're made with protein- and fiber-rich ingredients like oats, Greek yogurt, eggs, flax, chia, walnuts, and fresh apple, with just a little maple syrup for natural sweetness. They're wholesome, filling, freezer-friendly, and most importantly, something he actually loves to eat! 😋
Makes: 48 mini muffins
Prep: ~30 minutes + 15-minute batter rest
Bake: 12 to 14 minutes per batch at 350°F
Ingredients
2 cups (180 g) oat flour
1 cup (90 g) rolled oats
2 tbsp ground flaxseed
1 tbsp chia seeds
2 tsp baking powder
½ tsp baking soda
1½ tsp cinnamon
¼ tsp nutmeg, optional
¼ tsp salt
2 large eggs
½ cup (120 g) full-fat plain Greek yogurt
1¼ cups (300 mL) milk
¼ cup (60 mL) pure maple syrup
1 tsp vanilla extract
1 medium apple
½ cup walnuts
Instructions
Preheat oven to 350°F and grease or line a mini muffin pan. We're loving these parchment paper liners that never stick.
Prep the walnuts. Add the walnuts to a blender and pulse until finely chopped. Set aside.
Prep the apple. Cut the apple into chunks, removing the core and seeds. Add to the blender and pulse until finely chopped, similar to the texture of grated apple. Alternatively, grate the apple using the large holes of a box grater.
Blot the apple. Spread the chopped or grated apple onto a plate. Place paper towels over the apple and gently press to absorb excess moisture. Replace with fresh paper towels and repeat if the apple is still very wet. You want to remove excess juice without drying the apple completely.
Whisk together the oat flour, rolled oats, flax, chia, baking powder, baking soda, cinnamon, nutmeg, and salt.
In a separate bowl, whisk together the eggs, Greek yogurt, milk, maple syrup, and vanilla.
Gently combine the wet and dry ingredients, then fold in the apple and finely chopped walnuts. Don't overmix.
Let the batter rest for 15 minutes so the oats, flax, and chia can hydrate. The batter should be thick but easily scoopable. If it's too stiff, add milk 1 tablespoon at a time.
Fill mini muffin cups about ¾ full.
Bake for 12 to 14 minutes. 14 minutes was the sweet spot for us. Since ovens vary, they're done when the tops are set and a toothpick inserted into the center comes out with a few moist crumbs but no wet batter.
Cool for 5 minutes in the pan, then transfer to a wire rack and cool for another 15 to 20 minutes.
Nutrition
Estimated per mini muffin:
~49 calories | 1.8 g protein | 0.8 g fiber | 2.0 g fat
Estimated per 3 mini muffins:
~146 calories | 5.3 g protein | 2.4 g fiber | 6.0 g fat
Estimated per 4 mini muffins:
~195 calories | 7.1 g protein | 3.1 g fiber | 8.0 g fat
Plus plant-based ALA omega-3s from the flax, chia, and walnuts.
Toddler Nutrition Context
For children ages 1 to 3, the Dietary Reference Intakes established by the National Academies set the Recommended Dietary Allowance (RDA) for protein at 13 g per day and the Adequate Intake (AI) for total fiber at 19 g per day.
Based on the estimated nutrition of this recipe:
3 mini muffins: ~5.3 g protein, approximately 41% of the protein RDA, and ~2.4 g fiber, approximately 13% of the fiber AI
4 mini muffins: ~7.1 g protein, approximately 55% of the protein RDA, and ~3.1 g fiber, approximately 16% of the fiber AI
Nutrition note: All nutrition information for this recipe is estimated using standard generic nutrition values for the ingredients and a yield of 48 mini muffins. Actual values will vary based on ingredient brands and varieties, milk and yogurt used, apple size, measurements, portion size, and final yield. The toddler percentages are estimates calculated by comparing the estimated nutrition of the muffins with the National Academies' Dietary Reference Intakes for children ages 1 to 3. The protein RDA and fiber AI are daily reference intake levels and are not intended to suggest that these muffins alone should provide a child's daily nutritional needs.
Storage
Refrigerator: Cool completely and store in an airtight container for up to 5 days. Add a paper towel to help absorb excess moisture.
Freezer: Freeze completely cooled muffins in an airtight container or freezer bag for up to 3 months. Thaw in the refrigerator, at room temperature, or gently warm in the microwave.
