These nutrient-dense muffins combine shredded zucchini and carrots for a wholesome breakfast option. They are naturally sweetened with maple syrup and enriched with oat flour for added fiber.

List of ingredients

1 medium zucchini, shredded and squeezed of excess moisture (approximately 1 cup) – provides moisture and nutrients.
1 cup shredded carrot (from 2 medium to large carrots) – adds natural sweetness and color.
1/3 cup unsweetened applesauce (or 1 ripe mashed banana) – acts as a binder and sweetener.
1/2 cup pure maple syrup – used for natural sweetening.
2 eggs – provides structure and lift.
1/3 cup coconut oil, melted and cooled – ensures a tender crumb.
1 teaspoon vanilla extract – enhances the overall flavor profile.
1 cup oat flour – increases the nutritional value and fiber content.
3/4 cup all purpose flour (or all purpose gluten-free flour) – provides essential structure.
1/2 cup shredded unsweetened coconut (fine shred) – adds texture and a subtle coconut taste.
1 teaspoon baking soda – the primary leavening agent.
1 teaspoon cinnamon – adds warmth and spice.
1/4 teaspoon nutmeg – complements the carrot and zucchini flavors.
1/4 teaspoon salt – balances the sweetness.
1/3 cup chopped walnuts or pecans – adds crunch and healthy fats.
1/3 cup chopped Medjool dates or raisins – provides chewiness and concentrated sweetness.
Rolled oats (optional) – for topping and added texture.
Extra chopped walnuts (optional) – for topping.

step-by-step instructions

Prepare the oven and pan: Preheat your oven to 350 degrees F. Line a muffin tin with 10 muffin liners and lightly grease the inside of the liners with nonstick cooking spray to ensure the muffins release easily.
Prepare the zucchini: Shred the zucchini and measure out one heaping cup. Place the shreds in a paper towel or cheesecloth and squeeze firmly to remove as much excess moisture as possible.
Combine wet ingredients: In a large mixing bowl, stir together the squeezed shredded zucchini, shredded carrot, applesauce, maple syrup, eggs, melted coconut oil, and vanilla extract until the mixture is well combined.
Whisk dry ingredients: In a separate large bowl, whisk together the oat flour, all purpose flour, shredded coconut, baking soda, cinnamon, nutmeg, and salt until evenly distributed.
Mix the batter: Gradually add the dry ingredients into the bowl of wet ingredients. Mix until just combined, taking care not to overmix. Gently fold in the chopped walnuts and the chopped dates or raisins.
Fill and bake: Divide the batter evenly among the 10 prepared muffin liners. If desired, sprinkle the tops with rolled oats and additional chopped walnuts. Bake for 23-27 minutes or until a tester inserted into the center comes out clean or with only a few moist crumbs.
Cool the muffins: Allow the muffins to cool in the pan for 5 to 10 minutes. Transfer them to a wire cooling rack to cool completely before storing.

Ingredient Customization and Alternatives

Replacing Applesauce with Mashed Banana

If you do not have unsweetened applesauce, one ripe mashed banana is an excellent substitute. This swap adds a slightly different flavor profile and increases the potassium content of the muffins. Ensure the banana is very ripe for the best sweetness and texture.

Substituting Coconut Oil with Butter

Melted butter or a plant-based vegan butter can be used in place of coconut oil. Butter provides a richer, more traditional flavor, while coconut oil keeps the recipe dairy-free. Make sure the substitute is melted and cooled to room temperature before adding it to the eggs.

Using Gluten-Free Flour Blends

For a gluten-free version, replace the all-purpose flour with a 1:1 gluten-free all-purpose flour blend. Ensure the blend contains xanthan gum to maintain the necessary structure. The oat flour used in the recipe should also be certified gluten-free if necessary.

Alternative Nut and Seed Options

While walnuts and pecans are recommended, you can use slivered almonds, chopped hazelnuts, or pumpkin seeds. If you have a nut allergy, sunflower seeds or soy nuts provide a similar crunch. Adjust the quantity to maintain a total of 1/3 cup of mix-ins.

Variations for Dried Fruit

Dried cranberries or chopped dried apricots can replace the Medjool dates or raisins. Cranberries add a tart contrast to the sweet carrots, while apricots provide a deeper fruit flavor. Ensure the fruit is chopped into small, uniform pieces for even distribution.

Preparation Techniques for Best Results

Removing Excess Moisture from Zucchini

Zucchini has a very high water content which can lead to gummy muffins if not managed. After shredding, place the zucchini in a clean kitchen towel and twist it tightly over the sink. This process removes the excess liquid while keeping the vegetable fibers intact.

Choosing the Right Grater Size

Use the small holes of a box grater for both the zucchini and the carrots. Finely shredded vegetables blend more seamlessly into the batter and cook more evenly. This prevents large chunks of vegetable from creating pockets of moisture in the finished muffin.

Making Homemade Oat Flour

You can create your own oat flour by processing rolled oats in a high-speed blender or food processor. Pulse the oats until they reach a fine, powdery consistency similar to wheat flour. This is a cost-effective alternative to store-bought oat flour.

Preventing Batter Overmixing

Mix the wet and dry ingredients only until no streaks of flour remain. Overmixing develops too much gluten in the all-purpose flour, which can result in a tough, dense muffin. Use a spatula to gently fold in the mix-ins to preserve the air bubbles.

Storage and Preservation Guide

Room Temperature Storage

Store the muffins in an airtight container at room temperature for up to one day. Because of the fresh vegetable content, they can spoil faster than traditional muffins. Keeping them sealed prevents them from drying out.

Refrigeration for Extended Freshness

For longer storage, place the muffins in the refrigerator in a sealed container for up to five days. Many find that the flavors develop and improve after a day of chilling. This is the best method for maintaining the moisture level of the zucchini and carrots.

Freezing for Batch Baking

Allow the muffins to cool completely before freezing to prevent ice crystals from forming. Place them in a single layer on a baking sheet to freeze individually, then transfer them to a freezer-safe bag. They will maintain their quality for up to three months.

Proper Thawing Methods

Thaw frozen muffins slowly in the refrigerator overnight for the best texture. Alternatively, you can let them sit at room temperature for an hour before reheating. Avoid thawing them in a way that exposes them to extreme temperature swings.

Reheating and Serving Suggestions

Microwave Reheating Instructions

Place a muffin on a microwave-safe plate and heat in 30-second intervals. This prevents the muffin from becoming rubbery or overcooked. A short burst is usually enough to warm the center and soften the coconut oil.

Oven Reheating for Texture

To restore a slightly crisp exterior, reheat the muffins in a 300 degree F oven for 5 to 8 minutes. Wrap them loosely in aluminum foil to prevent the tops from burning. This method is ideal for those who prefer a warmer, toaster-like finish.

Complementary Toppings and Spreads

Serve these muffins with a thin layer of almond butter or cashew butter for extra protein. A small amount of softened cream cheese or a dairy-free alternative also complements the carrot cake flavors. For a lighter option, enjoy them plain.

Serving as a Meal Component

These muffins work well as a portable breakfast or a midday snack for children. Pair them with a piece of fresh fruit or a cup of yogurt for a balanced meal. They are also suitable as a side for a brunch spread.

Common Baking Troubleshooting

Addressing Gummy Texture

If the muffins feel gummy or underbaked in the center, it is likely due to excess moisture in the zucchini. Ensure you are squeezing the shredded vegetable thoroughly. You can also increase the baking time by 2 to 3 minutes if the batter is particularly wet.

Solving Lack of Rise

If the muffins are flat, check the expiration date of your baking soda. Baking soda loses its potency over time and requires an acidic component, like maple syrup and applesauce, to react. Ensure the soda is fresh and whisked well into the dry ingredients.

Preventing Muffin Sticking

Even with liners, some muffins may stick due to the sugar in the maple syrup. Greasing the inside of the paper liners with nonstick spray creates an extra barrier. Alternatively, use silicone muffin liners for a completely non-stick experience.

Correcting Batter Consistency

If the batter seems too runny after mixing, add one tablespoon of oat flour at a time until it reaches a thick, droppable consistency. Be careful not to add too much flour, as this can make the muffins dry. The batter should be moist but not liquid.

Frequently Asked Questions

Can I make these muffins vegan?

Yes, you can replace the two eggs with flax eggs. Mix two tablespoons of ground flaxseed meal with six tablespoons of water and let it sit for five minutes until thickened before adding to the wet ingredients.

Are these muffins suitable for toddlers?

These muffins are generally toddler-friendly, but be mindful of the nut and date sizes. Chop the walnuts and dates into very small pieces to prevent choking hazards. Ensure all ingredients are well-distributed throughout the batter.

Can I use brown sugar instead of maple syrup?

Substituting brown sugar is possible, but you may need to add a tablespoon of liquid, such as water or milk, to compensate for the loss of syrup. Maple syrup provides a specific moisture level and flavor that brown sugar cannot fully replicate.

How long do these muffins last in the fridge?

These muffins stay fresh in the refrigerator for approximately five days when stored in an airtight container. To maintain the best quality, avoid leaving them uncovered, as they will absorb odors from other refrigerated foods.

Nutritious Morning Glory Zucchini Carrot Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: alyssabennett
Total Time: 45 minutes
Yield: 10 muffins 1x
Diet: Dairy Free

Print Recipe

Description

Wonderful morning glory zucchini carrot muffins that are naturally sweetened with pure maple syrup and filled with delicious mix-ins like coconut, raisins and nuts. These healthy zucchini carrot muffins have a boost of nutrition from oat flour and make the best freezer-friendly breakfast or snack that’s great for kids!

Ingredients

Scale

1 medium zucchini, squeezed of excess moisture with a paper towel (1 cup shredded zucchini)
1 cup shredded carrot
⅓ cup unsweetened applesauce (or 1 ripe mashed banana)
½ cup pure maple syrup
2 eggs
1/3 cup coconut oil, melted and cooled
1 teaspoon vanilla extract
1 cup oat flour
3/4 cup all purpose flour (or all purpose GF flour)
1/2 cup shredded unsweetened coconut
1 teaspoon baking soda
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon salt
⅓ cup chopped walnuts (or pecans)
⅓ cup chopped Medjool dates or raisins
Rolled oats, for topping (optional)
Chopped walnuts, for topping (optional)

Cook Mode Prevent your screen from going dark

Instructions

Step: Preheat your oven to 350 degrees F. Line a muffin tin with 10 muffin liners and grease the inside of the liners with nonstick cooking spray to prevent sticking.
Step: Shred and measure out zucchini (it should be about 1 heaping cup), then place in a paper towel or cheese cloth and squeeze out all the excess moisture.
Step: In a large bowl mix together the wet ingredients: shredded zucchini, shredded carrot, applesauce, maple syrup, eggs, coconut oil and vanilla extract until well combined.
Step: In a separate large bowl whisk together the dry ingredients: oat flour, all purpose flour (or gf flour), shredded coconut, baking soda, cinnamon, nutmeg and salt.
Step: Add the dry ingredients to the wet ingredients and mix until just combined. Do not overmix. Fold in chopped walnuts and chopped Medjool dates/raisins.
Step: Evenly divide the batter between the muffin liners. Sprinkle the tops with rolled oats and a few more chopped walnuts if you’d like. Bake for 23-27 minutes or until a tester comes out clean or with just a few crumbs attached.
Step: Allow muffins to cool in the pan for 5-10 minutes, then remove and transfer to a wire rack to finish cooling.

Notes

Store at room temperature for one day, then refrigerate. To freeze, allow muffins to cool completely, place in an airtight container and freeze for up to 3 months. Reheat in the microwave in 30 second intervals.

Prep Time: 20 minutes
Cook Time: 25 minutes
Category: Breakfast
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 muffin
Calories: 272 kcal
Sugar: 15.7 g
Sodium: 210 mg
Fat: 14.2 g
Saturated Fat: 9.1 g
Unsaturated Fat: 5.1 g
Trans Fat: 0 g
Carbohydrates: 34.7 g
Fiber: 2.9 g
Protein: 4.6 g
Cholesterol: 37 mg