High Fiber Muffins (with Hidden Veggies)

High Fiber Muffins (with Hidden Veggies)

Author: Anna Hart

These high fibre muffins are packed with hidden veggies, 9 different plants, and around 4g of fibre per muffin. Naturally sweetened with banana and dates only, they’re soft, fluffy, wholesome, and perfect for picky eaters!

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Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: 12 large muffins.

Ingredients

Dry Ingredients

2 cups (200 g) rolled oats
¼ cup (30 g) flax seeds
1 teaspoon baking powder
½ teaspoon baking soda

Wet Ingredients

2 eggs
7 oz (200 g) bananas (2 bananas)
⅓ cup (80 g) pumpkin puree see notes for substitution
¼ cup (60 g) rapeseed oil
4 dates *optional for sweetness
1 handful of baby spinach

Add-Ins

¾ cup (100 g) grated carrot (measured before squeezing)
⅓ cup (60 g) grated zucchini (measured before squeezing)
⅓ cup (50 g) blueberries

You can find detailed step-by step-photos above the recipe card.

Instructions

Preheat oven to 350°F (180℃) and line or grease a muffin tray.
Add oats and flax seeds to a blender and blend into a flour-like texture.
2 cups rolled oats, ¼ cup flax seeds
Transfer to a bowl, add baking powder and baking soda, and whisk together.
1 tsp baking powder, ½ tsp baking soda
Add eggs, banana, pumpkin puree, spinach, rapeseed oil, and dates (if using) to the blender. Blend until smooth. Make sure the dates are very soft- if not, soak them in hot water for a couple of minutes.
2 eggs, 7 oz bananas , ¼ cup rapeseed oil, 1 handful of baby spinach, ⅓ cup pumpkin puree, 4 dates
Squeeze out any excess moisture from the carrots and zucchini using your hands or a clean kitchen towel, then fold them into the batter together with the blueberries.
¾ cup grated carrot , ⅓ cup grated zucchini , ⅓ cup blueberries
Divide batter evenly into the muffin tray (I like using a cookie scoop). Bake for 20-23 minutes or until a toothpick inserted comes out clean.
Let cool for a few minutes in the tray, then transfer to a wire rack to cool completely.

Equipment

1 large mixing bowl
1 High-speed blender
1 box grater
1 Measuring cups/spoons or kitchen scale
1 muffin tray + liners
1 wire cooling rack

Notes

Picky eaters tips: Finely grate the zucchini and carrots so they blend invisibly into the muffins. If feeding these to older toddlers and kids you could add ¼ cup cocoa powder to disguise the green color.
Storage: Store the muffins in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months once fully cooled. To serve, let thaw at room temperature or warm briefly in the microwave until soft again.
Pumpkin puree substitution: You can also swap the pumpkin puree for sweet potato puree or Greek yogurt if preferred.

Nutrition

All nutritional information is based on third-party calculations and should be considered estimates.

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