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16 Super Healthy And Kid-Friendly Muffin Recipes

16 Super Healthy And Kid-Friendly Muffin Recipes

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Muffins are an easy and healthy breakfast and snack option for children. While traditional muffins mainly contain butter, milk, eggs, and nuts, you can tweak the recipe in innumerable ways to make sweet and savory muffins for children.

For picky eaters, muffins are an easy way to incorporate vegetables and fruits into your child’s diet. They also make healthy treats for your child’s lunch box. Furthermore, baking is a fun way to develop children’s math, reading, and motor skills (1).

So, keep scrolling and try these delectable and easy recipes to make healthy muffins for kids.

Tasty And Nutritious Muffin Recipes For Children

Here are some appetizing and nutrient-rich muffin recipes you can try with your child for a tasty treat and fun learning session.

Savory Muffin Recipes

1. Salmon and chive muffins
Salmon and chive muffins

Image: Shutterstock

You will need:

  • 2 cups self-rising flour
  • 1 cup low-fat milk
  • ½ cup chives (chopped)
  • 1 egg (lightly beaten)
  • 100g smoked salmon (chopped)
  • 60g olive oil
  • 1 tbsp mixed herbs

How to make:

  1. Preheat the oven to 392°F (200°C). Grease a muffin tin using some melted butter or cooking spray and set it aside.
  2. Sift the self-rising flour into a bowl and keep it aside.
  3. Add the butter, egg, milk, mixed herbs, and chives in a small bowl and mix the ingredients well.
  4. Pour the egg mixture into the flour and mix well using a spatula or spoon. Fold in the chopped salmon, and the batter is ready for baking.
  5. Spoon the batter into the muffin cups until each of them is three-quarters full.
  6. Once done, place the muffin tin in the oven and bake for 18 to 20 minutes until a toothpick inserted into the center of the muffin comes out clean.
  7. Take the muffins out of the oven and keep them aside to cool.
  8. Serve these light yet filling muffins for supper with some sautéed French beans, mashed potato, and salsa.
2. Egg and veggies muffins
Egg and veggies muffins

Image: Shutterstock

You will need:

  • 1 carrot (peeled and grated)
  • ½ zucchini or courgette (diced into small pieces)
  • ½ cup green peas (frozen)
  • ¼ cup feta cheese
  • 2 tbsp mixed herbs
  • 6 eggs (whisked)
  • Olive oil for greasing

How to make:

  1. Preheat the oven to 200°F (93.3°C). Grease a muffin tin with olive oil and set it aside.
  2. Heat a tablespoon of oil in a pan over medium heat. Add the carrot, courgette, and green peas to the pan and fry them until they are tender. Once done, switch off the flame and keep the pan aside.
  3. In a medium bowl, add the whisked eggs, cooked veggies, mixed herbs, and cheese. Mix well until everything is well combined.
  4. Pour the batter into the muffin cups and place the muffin tin inside the oven. Bake the muffins for 15 minutes until the eggs are set.
  5. Stick a toothpick in the center of each muffin to check if it is done. If the toothpick comes out clean, the muffins are ready.
  6. Take the muffins out of the oven and set them aside on a wire rack to cool. Serve these delightful muffins to your child for breakfast with a cup of fruit or a smoothie.
3. Pumpkin, spinach, and bacon muffins
Pumpkin, spinach, and bacon muffins

Image: Shutterstock

You will need:

  • 1½ cup wheat flour
  • 1½ cup pumpkin (coarsely grated)
  • 1 cup spinach (finely shredded)
  • ¼ cup cornmeal
  • ¾ cup buttermilk
  • 100g feta cheese (crumbled)
  • 80g unsalted butter (melted)
  • 2 bacon rashers (finely chopped)
  • 2 eggs (whisked)
  • 2 tbsp pumpkin seeds
  • 2 tbsp mixed herbs

How to make:

  1. Preheat the oven to 356°F (180°C). Line the cups of the muffin tray with baking paper and set the pan aside.
  2. Now, warm an iron skillet over medium heat. Place the bacon in it and cook for five minutes until golden brown. Transfer the cooked bacon to a plate.
  3. Pour the wheat flour and cornmeal into a large bowl. Add the melted butter and mix well using your fingers.
  4. Add the pumpkin, spinach, bacon, mixed herbs, and feta, and mix again until it is well combined.
  5. Mix the whisked eggs with buttermilk. Pour the egg mixture into the flour mixture with constant stirring. Mix well to make a uniform batter.
  6. Pour the batter into the paper-lined muffin cups and sprinkle the pumpkin seeds on them.
  7. Place the muffin tray into the oven and bake for 25 to 30 minutes until the egg sets and the crust turns golden brown.
  8. Take the muffins out of the oven and set them aside to cool. Serve these delicious and healthy muffins for breakfast or pack them for your child’s lunch.
4. Spaghetti and broccoli muffins
Spaghetti and broccoli muffins

Image: Shutterstock

You will need:

  • 1 cup spaghetti (cooked)
  • ½ cup broccoli (grated)
  • ¼ cup chopped onion and tomato
  • 1 cup mixed cheese
  • ⅓ cup wheat flour
  • ¼ cup fresh parsley (finely chopped)
  • 300g Bolognese pasta sauce
  • 200g beef (minced)
  • 2 eggs (lightly whisked)
  • 2 tbsp mixed herbs
  • 1 tbsp olive oil

How to prepare:

  1. Preheat the oven to 375°F (190°C). Line a muffin tin with paper liners and set it aside.
  2. Chop the cooked spaghetti into quarters using a knife or chopping scissors. Place these strips in a bowl and set it aside.
  3. Heat oil in a frying pan over medium-low heat. As the oil warms, add the chopped onion and tomato and minced beef to the pan and cook it for five minutes while stirring occasionally.
  4. Once the beef starts turning brown, add the pasta sauce and mix well. Let the mixture simmer for ten minutes until it begins to thicken, then turn off the heat and set the pan aside to cool.
  5. Add the pasta, eggs, flour, parsley, mixed herbs, and cheese into the beef and pasta sauce mixture. Mix everything thoroughly.
  6. Now, fill the muffin cups with the mixture and place the tin in the oven. Bake the muffins for about 15 minutes until the edges turn golden brown.
  7.  After 15 minutes, take the muffin tin out of the oven and set it aside until the muffins are cool enough to transfer to a plate.
  8. Serve these nutrient-rich muffins to your child as a healthy midday snack or a sumptuous after-school meal. You could add more veggies and some seeds to the recipe to increase its nutritional value.
5. Salmon frittata muffins
Salmon frittata muffins

Image: Shutterstock

You will need:

  • 1 salmon fillet (skin removed)
  • 6 eggs (whisked)
  • 1 sweet potato (peeled, diced, and cooked)
  • 1 cup baby spinach (shredded)
  • ½ cup mushrooms (diced)
  • ¼ cup mixed cheese
  • 2 tbsp olive oil
  • 1 tbsp mixed herbs

How to make:

  1. Preheat the oven to 392°F (200°C). Grease the cups in the muffin tray with a tablespoon of olive oil and set it aside.
  2. Heat the remaining oil in a skillet over medium flame. As the oil begins to warm, place the salmon fillet in the skillet and cook it for around ten minutes.
  3. Once cooked, transfer the salmon to a bowl and shred it using a fork.
  4. Add the mushrooms, spinach, sweet potato, mixed herbs, and mixed cheese into the bowl and mix everything thoroughly.
  5. Spoon the batter into the muffin cups and pour the whisked eggs on them.
  6. Place the muffin tray in the oven and bake for 15 to 20 minutes until the muffins turn golden.
  7. Once done, take the muffin tray out of the oven and place it on a wire rack to cool.
  8. Serve these tasty, filling, and flavorful muffins to your children as a snack or for breakfast with a milkshake or lemonade.
6. Buckwheat veggie muffins
Buckwheat veggie muffins

Image: Shutterstock

You will need:

  • 1 cup buckwheat flour
  • ¼ cup tomato puree
  • ½ cup sunflower oil
  • ¾ cup low-fat milk
  • ¾ cup ham (diced)
  • ¾ cup mozzarella (grated)
  • 1 tbsp fresh basil (chopped)
  • 1 tsp baking powder
  • ½ tsp dried oregano
  • ½ tsp garlic powder
  • ¼ tsp salt
  • 2 eggs

How to make:

  1. Preheat the oven to 356°F (180°C). Line a muffin tin with paper liners and set it aside.
  2. Mix the buckwheat flour, baking powder, oregano, garlic powder, and salt in a large bowl.
  3. In another bowl, whisk the eggs, milk, and sunflower oil. Pour the egg mixture into the flour mixture and mix well.
  4. Finally, add the ham, mozzarella, and basil and mix everything well.
  5. Spoon the batter into the muffin cups until half full. Pour a teaspoon of the tomato puree over each muffin and sprinkle some mozzarella over them.
  6. Place the muffin tin in the oven and bake for 20 minutes. Once done, take the muffin tin out of the oven and set it aside on a wire rack to cool.
  7. Serve the muffins for breakfast and store the remaining in airtight containers for later.
7. Oatmeal muffins
Oatmeal muffins

Image: Shutterstock

You will need:

  • 60g ham (roughly chopped)
  • 40g dry oat flakes
  • 30g cheddar (grated)
  • 10g baby spinach (chopped)
  • 90ml low-fat milk
  • 8 cherry tomatoes (chopped)
  • 1 bell pepper (roughly chopped)
  • ½ tsp baking powder
  • ¼ tsp sea salt flakes
  • 1 tbsp unsalted butter (melted)
  • 1 tbsp chia seeds
  • 1 egg (whisked)

How to make:

  1. Preheat the oven to 356°F (180°C). Line a muffin tin with paper liners or grease the muffin cups with oil and set it aside.
  2. Grind the oats, baking powder, and salt in a grinder. Transfer the mixture to a bowl and add the chia seeds.
  3. Heat the butter in a pan over medium heat. Add the peppers to the pan, cook for two to three minutes, and then set the pan aside.
  4. Mix the whisked egg and milk in a bowl. Pour this mixture over the oats mixture and mix well until everything looks combined.
  5. Add the cooked peppers, ham, cheese, spinach, and tomatoes to the mixture and mix well.
  6. Spoon the batter into the muffin cups and place the muffin tin in the oven. Bake for 20 to 25 minutes until the crust begins to turn brown.
  7. Once done, take out the muffin tin from the oven and place it on a wire rack to cool.
  8. Transfer some of the muffins to a serving plate for a healthy and filling meal. You can add more seasonal veggies and some nuts and dried fruit, such as raisins, to enhance the dish’s taste and nutritional value.
8. Vegan veggie quinoa muffins
Vegan veggie quinoa muffins

Image: Shutterstock

You will need:

  • 1 cup unsalted vegetable broth
  • ½ cup quinoa (cooked)
  • ½ cup zucchini (shredded)
  • ½ cup frozen green peas
  • ½ cup frozen corn kernels
  • ½ cup vegan cheese (shredded)
  • 2 tbsp olive oil
  • 2 carrots (grated)
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp onion powder
  • ¼ tsp salt and pepper mix

How to make:

  1. Preheat the oven to 350°F (176°C). Grease a muffin tray with oil and set it aside.
  2. Heat the remaining one tablespoon of olive oil in a skillet over medium heat.
  3. Add the zucchini, carrots, peas, and corn to the skillet and cook for about two to three minutes until the veggies turn soft.
  4. Mix the quinoa, eggs, cheese, onion powder, cooked veggies, and salt and pepper in a large bowl.
  5. Spoon the mixture into the muffin cups until each is three-quarters full.
  6. Place the muffin tray in the oven and bake for about 20 minutes until the crust turns golden brown.
  7. Then, take the muffin tray out of the oven and set it aside to let the muffins cool.
  8. Serve these tasty and filling muffins with a cup of nuts and seeds or a smoothie for a healthy breakfast.
9. Vegan pumpkin muffins
Vegan pumpkin muffins

Image: Shutterstock

You will need:

  • ¼ cup self-rising flour
  • ½ cup coconut milk
  • ¼ cup whole wheat flour
  • ¼ cup rolled oats
  • ¼ cup olive oil
  • ¼ cup sweetcorn
  • ¼ cup vegan cheese (grated)
  • ¼ cup sundried tomatoes (chopped)
  • ⅛ cup pumpkin seeds
  • 2 tsp dried oregano
  • 1 tbsp chia seeds
  • 1 tsp garlic powder
  • ½ tsp baking powder
  • ¼ tsp salt
  • 2 green onions (chopped)

How to make:

  1. Preheat the oven to 375°F (190°C). Grease the muffin tray with oil and set it aside.
  2. In a small bowl, combine the coconut milk and oil and keep it aside.
  3. In a large bowl, add the flour, oats, baking powder, salt, dried oregano, garlic powder, and chia seeds.
  4. Pour coconut milk mixture into the flour mixture and mix well.
  5. Add the sundried tomatoes, olives, green onions, sweetcorn, and vegan cheese to the mixture and mix well.
  6. Pour the mixture into the muffin tray and place it in the oven. Bake the muffins for about 23 minutes until they turn golden brown.
  7. Once done, take the muffin tray out of the oven and keep it aside to cool.
  8. Serve with a sauce of your child’s choice and a glass of fresh ginger ale or lemonade.
10. Sausage, cheese, and oat muffins
Sausage, cheese, and oat muffins

Image: Shutterstock

You will need:

  • 1 cup whole wheat flour
  • 1 cup nonfat buttermilk
  • ½ cup egg (whisked)
  • ⅓ cup unsalted butter (melted)
  • ¾ cup rolled oats
  • 2 meatless breakfast patties (cooked and crumbled)
  • 2 tsp Parmesan cheese (grated)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp garlic powder
  • ½ tsp salt
  • 1 tsp onion powder

How to make:

  1. Preheat the oven to 400°F (204°C). Line a muffin tin with paper liners and set it aside.
  2. Put the flour, oats, baking powder, baking soda, salt, garlic powder, and onion powder in a large bowl and mix well.
  3. Take another bowl and add the melted butter, egg, and buttermilk to it. Add the wet ingredients to the dry and mix well.
  4. Finally, add the crumbled patties and Parmesan cheese and mix them to make a uniform batter.
  5. Pour the batter into the muffin tin and bake for about eight to 12 minutes until the crust turns golden brown.
  6. After 12 minutes, take the muffin tin out of the oven and set it aside on a wire rack.
  7. Serve the muffins with salsa or a dip of your child’s choice for a hearty lunch.
11. Brown rice vegan muffins
Brown rice vegan muffins

Image: Shutterstock

You will need:

  • ½ 15-oz can of red beans (rinsed and drained)
  • ½ cup brown rice (cooked)
  • ¼ cup celery (finely chopped)
  • ¼ cup green onions (finely chopped)
  • ¼ cup water
  • ⅛ cup chickpea flour
  • ½ tsp whole psyllium husk
  • 1 tsp olive oil
  • 1 tsp cumin powder
  • ½ tsp dried thyme
  • ½ tsp hot sauce
  • ¼ tsp fine sea salt

How to make:

  1. Preheat the oven to 400°F (204°C). Grease a muffin tray with oil and set it aside.
  2. Combine the water, chickpea flour, psyllium husk, olive oil, cumin, thyme, hot sauce, and salt in a large bowl. Mix well and let the mixture stand for five minutes to thicken.
  3. Add the beans, rice, celery, and green onions to the bowl and mix well to form a smooth batter.
  4. Pour the batter into the muffin cups and place the muffin tray in the oven. Bake for 20 to 25 minutes until the muffin tops turn brown.
  5. Once done, transfer the muffin tray to a wire rack and let the muffins cool.
  6. Serve warm with homemade yogurt dip.

Sweet Muffin Recipes

12. Banana and lentil muffin
Banana and lentil muffin

Image: Shutterstock

You will need:

  • 1 egg (slightly beaten)
  • 1 cup whole wheat flour
  • ½ cup banana (mashed)
  • ½ cup lentil puree
  • ¼ cup canola oil
  • ¼ cup powdered jaggery
  • ½ tsp vanilla bean paste
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ cup chopped nuts and dried fruits (almonds, raisins, and figs)

How to make:

  1. Preheat the oven to 400°F (204°C). Line a muffin tin with paper liners.
  2. Combine the egg, canola oil, sugar, bananas, lentil puree, and vanilla in a bowl and mix well.
  3. In another bowl, mix the flour, baking soda, baking powder, and raisins. Pour the lentil puree mixture into the flour mixture and mix until you get a smooth batter.
  4. Once done, spoon the batter into the muffin cups until about two-thirds full.
  5. Place the muffin tin into the oven and bake for about 20 minutes until the muffins rise and turn golden brown.
  6. Take the muffin tin out of the oven and keep it aside on a wire rack to cool.
  7. Serve them as an after-school snack with a glass of fresh fruit punch.
13. Whole wheat blueberry muffin
Whole wheat blueberry muffin

Image: Shutterstock

You will need:

  • 1 cup whole wheat pastry flour
  • ½ cup fresh blueberries (chopped)
  • ¼ cup water
  • ¾ cup reduced-fat, unsweetened Greek yogurt
  • ⅔ cup powdered jaggery
  • 1 large egg
  • 1 tbsp canola oil
  • ½ tsp baking powder
  • ¼ tsp kosher salt
  • ¼ tsp lemon zest
  • ⅛ tsp baking soda
  • ⅛ tsp almond extract

How to make:

  1. Preheat the oven to 400°F (204°C). Line a muffin tray with paper liners and keep it aside.
  2. Add the flour, baking powder, salt, and baking soda to a large bowl and gently mix the mixture. Add the blueberries and toss the mixture gently.
  3. In another bowl, whisk the yogurt with the jaggery powder, water, canola oil, lemon zest, almond extract, and egg.
  4. Pour the yogurt mixture into the flour mixture while constantly stirring using a spatula. Mix well until it becomes a smooth batter.
  5. Once the batter is ready, pour it into the paper-lined muffin cups until two-thirds full.
  6. Place the baking tray in the oven and bake for about 20 to 22 minutes until the muffins rise and their tops turn golden brown.
  7. Serve these healthy muffins to your child in between meals and store the leftovers in an airtight container.
14. Choco chip vegan muffin
Choco chip vegan muffin

Image: Shutterstock

You will need:

  • ½ cup whole wheat flour
  • ½ cup unsweetened almond milk
  • ½ cup non-dairy chocolate chips
  • ¼ cup maple syrup
  • 1 frozen banana (mashed)
  • 2 tbsp peanut butter
  • 1 tsp baking powder
  • 1 tsp vanilla bean paste
  • ¼ tsp baking soda
  • ¼ tsp cinnamon powder

How to make:

  1. Preheat the oven to 350°F (176°C). Grease a six-cup muffin tin with some oil and set it aside.
  2. Combine the flour, baking soda, baking powder, salt, and cinnamon powder in a mixing bowl.
  3. Stir in the milk, peanut butter, maple syrup, vanilla bean paste, and mashed banana using a fork. Mix until well combined and add half of the chocolate chips to the mixture.
  4. Pour the batter into the muffin cups until half full. Top them with some more chocolate chips and place the muffin tin in the oven.
  5. Bake for about 20 to 25 minutes or until they rise and turn golden brown.
  6. Once done, take the muffins out of the oven and serve them when cool.
15. Raisin and sweet potato vegan muffin
Raisin and sweet potato vegan muffin

Image: Shutterstock

You will need:

  • 1½ cup sweet potatoes (cooked and mashed)
  • 1 cup whole wheat flour
  • ½ cup coconut sugar
  • ¾ cup unsweetened coconut milk
  • ½ tsp vanilla bean paste or extract
  • 3 tbsp green and black raisins
  • 1 tbsp baking powder
  • 1 tsp cinnamon powder
  • Salt to taste
  • Almond butter for topping

How to make:

  1. Preheat the oven to 350°F (176°C). Line a muffin tin with paper liners and keep it aside.
  2. Blend the mashed sweet potatoes, coconut milk, and vanilla bean paste into a smooth paste using a blender or food processor.
  3. Combine the flour, coconut sugar, baking powder, cinnamon powder, and salt in a large bowl.
  4. Add the sweet potato paste to the flour mixture and stir well using a spatula until all the ingredients combine.
  5. Once the batter is ready, spoon it into the muffin tin until the cup is full. Next, add a teaspoon of almond butter into each muffin cup and gently swirl it using a toothpick.
  6. Place the muffin tin into the oven and bake for about 25 to 30 minutes.
  7. Remove the muffin tin from the oven and place it on a wire rack to cool.
  8. Serve these sweet and delightful muffins to your child for breakfast or as an evening snack.
16. Lemon and raspberry muffin
Lemon and raspberry muffin

Image: iStock

You will need:

  • 1 cup whole wheat flour
  • 1 cup unsweetened Greek yogurt
  • 1 cup frozen raspberries (chopped)
  • ⅓ cup extra-virgin olive oil
  • ½ cup maple syrup
  • 2 tsp vanilla bean paste
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp sea salt
  • ½ tsp lemon zest
  • 2 eggs

How to make:

  1. Preheat the oven to 350°F (176°C). Line a muffin tin with paper liners and keep it aside.
  2. Combine the flour, baking powder, baking soda, and salt in a large bowl using a whisker. Once everything is mixed well, set the bowl aside.
  3. In another bowl, combine the oil and maple syrup. Then, add the eggs and beat the mixture well until it becomes frothy.
  4. Next, add the yogurt, vanilla, and lemon zest, and stir the mixture quickly.
  5. Pour the yogurt mixture into the flour mixture while constantly stirring the mixture using a spatula.
  6. Finally, fold the raspberries into the mixture.
  7. Pour the batter into the muffin cups and place the muffin tin in the oven. Bake for about 24 minutes until their tops turn golden brown.
  8. Take the muffin tin out of the oven and set it aside to let the muffins cool.
  9. Serve these flavorful muffins to your child as a snack and store the rest in an airtight container.

Due to their compact form, muffins are an ideal snack for kids who are always on the move. Also, since muffins are versatile, you can experiment with the above recipes to serve your child a sweet or savory muffin according to their preference. However, regardless of which recipe you choose to tweak, ensure you incorporate a variety of nutritious ingredients to make them healthier and wholesome.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

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Swati Patwal

Swati Patwal is a clinical nutritionist and toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different organizations. Her interest in scientific writing... more