Sugar-free apple muffins
Gluten-free, dairy-free
These apple muffins are a delicious and satisfying snack for kids and adults. They’re made with nut flour, eggs, coconut oil, and apples, making them a protein- and fiber-rich snack.
The percentage of healthy fats and protein, along with the fiber, will keep your kids’s blood sugar stable which is crucial to keep their energy and concentration up throughout the day. A piece of fruit on its own, or a compote pouch or fruit juice will immediately spike their blood sugar making their energy dip shortly afterwards. Therefore I always recommend favoring whole fruits and combining them with some fat and/or protein source (like nuts, nut butter, eggs, unrefined flour…).
They’re also perfectly transportable, making the a great on-the-go snack or breakfast.
Egg allergy?
If your kids can’t tolerate eggs, you could either swap the eggs for a flax eggs (mix 1 tbsp. ground flaxseed with 3 tbsp. water. Let sit in your fridge for 15 minutes to thicken). Or you could make these egg-free apple-chia muffins.
Is almond flour safe for small children?
The American Academy of Allergy, Asthma and Immunology, recommends to introduce highly allergenic foods like nuts, dairy, eggs, and seafood around six months. Delaying these foods may actually increase the risks for allergies later in life.
Almonds are perfect food for babies and growing children because they’re an excellent source of good fats and protein. They also offer high amounts of important minerals such as potassium, magnesium, calcium, iron, and zinc, and are a great source of vitamin E.
Keep in mind it is recommended to wait until your child is 4 to 5 years old to give whole nuts to avoid choking.
These apple muffins are:
- Sugar-free
- Gluten-free
- Grain-free
- Dairy-free
- Can be vegan (swap eggs for flax egg)
- Low carb
- Paleo
- High fiber
Ingredients
Makes 12 muffins
*Unless stated differently, my recipes are measured with US measuring cups like these ones.
** Super easy to make by mixing raw cashew nuts in a high-speed blender or food processor.
Directions
Preheat the oven to 170°C (340° F).
In your food processor (or a mixing bowl) mix all the ingredients, except for the diced apple.
Stir in the diced apple.
Fill a muffin tray with 12 muffin cups and spoon the mixture into it.
Bake for about 20 minutes or until the tops start to brown.
Allow to cool before eating or storing in an airtight container for up to a week, or in the freezer for a few months*.
Ingredients
Directions
Preheat the oven to 170°C (340° F).
In your food processor (or a mixing bowl) mix all the ingredients, except for the diced apple.
Stir in the diced apple.
Fill a muffin tray with 12 muffin cups and spoon the mixture into it.
Bake for about 20 minutes or until the tops start to brown.
Allow to cool before eating or storing in an airtight container for up to a week, or in the freezer for a few months*.
Calories would be a useful addition.
Dear Hadia. Thanks for your comment. I realize some people find it useful to track their calorie intake, and of course I totally respect that. However, as a nutrition consultant, I coach my clients towards “eating for health” rather than calorie counting. This is why I intentionally don’t mention the calories below my recipes. I hope you understand.
These are amazing! I’ve never found such a healthy but delicious recipe! Thanks for sharing this. My family adores them!
Hi Rebecca,
I’m so glad you and your family like these super healthy muffins. Isn’t it great when healthy meets tasty?
Have a great day,
Amélie
Looking forward to trying your recipes
Thanks! I hope you’ll like them.