Superhero Muffins

Kristen O'Dell MS, RD, CDCES
Celebrate Eat Your Veggies Day on June 17th with these nutritious and delicious Superhero Muffins! Packed with the goodness of whole wheat flour, oats, zucchini, and carrots, they're perfect for breakfast, snacks, or even a healthy dessert. Customize them by adding your favorite mix-ins like chocolate chips, raisins, or nuts. Each muffin is a wholesome treat you can feel good about eating.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Side Dish, Snack
Cuisine American
Servings 18 muffins
Calories 146 kcal


  • 1 cup whole wheat flour
  • 1 cup flour
  • 1 cup quick oats
  • 1 tsp baking soda
  • 1/2 tsp  salt
  • 1 tsp cinnamon
  • 12 oz zucchini to be pureed
  • 12 oz carrots to be pureed
  • 1/2 cup maple syrup
  • 1/2 cup applesauce
  • 4 tbsp butter
  • 3 eggs
  • 1 tsp vanilla extract
  • 1 banana
  • 1/2 cup plain yogurt


  • Preheat oven to 425°.
  • In a medium bowl mix together flour, oats, baking soda, salt and cinnamon.
  • In a blender or food processor, puree zucchini and carrots. *Puree these veggies with the applesauce and maple syrup ingredients if some liquid is needed.
  • Melt butter.
  • Add maple syrup*, applesauce*, butter, eggs,vanilla, banana and yogurt to the wet ingredients. Mix well.  
  • Pour wet ingredients into a medium bowl.
  • Add the dry ingredients to the wet ingredients until combined.
  • Spray muffin tin with cooking spray.
  • Spoon batter into the muffin tin until each cup is full.
  • Turn oven down to375°. Place muffins in the oven.
  • Bake for 16-20 minutes until the toothpick comes out clean and muffin tops spring back when you touch them.


Add ½ cup chocolate chips, raisins, walnuts or pecans to take this recipe to the next level.


Serving: 1muffinCalories: 146kcalCarbohydrates: 24gProtein: 4gFat: 2gSaturated Fat: 38gCholesterol: 38mgSodium: 185mgPotassium: 188mgFiber: 3gSugar: 8gVitamin A: 3IUVitamin C: 14mgCalcium: 3mgIron: 4mg
Keyword muffins, vegetables