Superhero Muffins: A Snacktime Favorite

Have your tried these muffins yet? We make a batch of these Superhero Muffins almost every week. It’s the perfect mid-morning or late afternoon snack. And, yes, we snack — this is how we fuel for [daily] performance.

Healthy snacking will not only satisfy your hunger, it will provide your body with the essential nutrients it needs while keeping your calorie counts (macros) in check. A meaningful snack is one that will keep your hunger at bay between your main meals.

Although we can’t take credit for this amazing recipe, we can share it with you and tell you it’s one of our absolute favorites to have on hand in our fridge.

From Shalane & Elyse, authors of Run Fast, Eat Slow:

“These muffins were designed for superheroes like you. They’re packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.” Run Fast, Eat Slow Blog


  • 2 cups almond meal
  • 1 cup old-fashioned rolled oats (use gluten-free if sensitive)
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins, optional
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrot (about 2 carrots)
  • 6 tablespoons unsalted butter, melted
  • 1/2 cup Grade B maple syrup
  • 1 teaspoon vanilla
  • paper muffin cups

Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.

Tip: Keep a batch in the freezer for a sweet grab-n-run breakfast. Simply defrost on low power in the microwave. 








4 Responses
  • Brook
    March 23, 2017

    I love these muffins! But between my wife, my daughter, and me, they don’t last very long in our house.

    • Muscles & Miles
      March 28, 2017

      They don’t last long in this house either. So happy to hear your family loves them too 🙂 -Crystal

  • Amy
    March 25, 2017

    Delicious! Made them twice so far. First time they were perfect. I have quick oats instead of steel cut and I ran low on almond meal so I subbed 1/2 cup of that for coconut flour. These came put much better than the batch I just made. The batch I just made was too wet; I think water from washing the carrots got in there. Also I used only almond meal, so there wasn’t much holding them together. They basically fell apart as I took them out of the oven. Going to try again!

    • Muscles & Miles
      March 28, 2017

      Amy – So glad you are enjoying them. I have a few recipes where the oats make or break the recipe. Either the recipe works or it all falls apart. Now, I definitely don’t claim to be a baker or chef, so I do what I can. But, this recipe is delicious. I like the idea of coconut flour too 🙂

What do you think?

Your email address will not be published. Required fields are marked *