Check out these healthy muffins for kids that are tasty and made with nutritious ingredients so you can feel good about serving them for breakfast.
Since most muffin recipes are basically cupcakes without frosting, we often consider them a treat, but in this post, I’m sharing tips and recipes so you can turn them into a nutrient-packed option for busy mornings.
Healthy Muffins Kids Will Love
Muffins make a convenient grab-and-go breakfast, but they can also be a healthy option. All you need is the right recipe made with whole grain or grain-free flours, minimal added sugars, and yummy additions like nuts and fruit folded into the batter.
You’ll find some delicious examples of healthy muffins below. They include more protein and fiber than your standard bakery muffin to keep you and the kids full for hours.
If you’re looking for more ways to get your kids to enjoy homemade meals, check out my Family Kickstart Program.
It’s a 4-week meal plan featuring family-favorite recipes recreated with healthier ingredients that are better for you and have the same delicious flavors.
Eat Healthy with Your Kids
Have you tried eating healthy but your family just won’t eat the same foods you’re making?
Learn how many parents are eliminating processed foods and sugars from their family’s diet with the Family KickStart Program.
Healthy Muffin Ingredients for Kids
So, what makes a muffin healthy? It’s all in what you add into the batter and what you leave out.
Many muffin recipes can be high in sugar and butter, but below are some healthier swaps, as well as great additions to make your batch a wholesome bunch.
- protein powder: gives each muffin a good dose of protein. You can use whey, soy, or pea protein but be sure not to swap one for the other in recipes, it will affect the muffin’s texture.
- pumpkin: pumpkin puree is a healthier replacement for butter and oil that adds great moisture.
- banana: mashed banana adds moisture, and it’s sweet flavor reduces the amount of added sugar you’ll need.
- yogurt: a high protein swap for butter and oil that adds protein and makes the muffins super moist.
- oat flour: a gluten-free flour that’s high in fiber and gives the muffins are hearty texture.
- almond flour: a grain-free flour that you can use as a 1:1 swap for regular flour. It’s low in carbs and high in healthy fats which makes baked goods super soft and moist.
Healthy High Protein Muffin Recipes for Iids
It’s the moment you’ve been waiting for, where I share some favorite muffin recipes that are high in protein, made with nutritious ingredients, and kid-approved!
1. Pumpkin Protein Muffins with Chocolate Chips
These light and fluffy muffins are grain-free, thanks to pea protein powder and almond flour. They have delicious pumpkin flavor and a sprinkle of chocolate chips. Each muffin has 5 grams of protein, but I usually double up on the servings and give everyone 2.
2. Strawberry Yogurt Muffins
Greek yogurt makes these muffins super moist, slightly tangy, and strawberries add a summery flavor. Each muffin also packs 9 grams of satiating protein.
3. Grain-Free Morning Glory Muffins
Made with flax meal, walnuts, and coconut flour, these muffins are SUPER hearty, nutritious, and will keep you feeling full throughout the day. The protein content for each muffin is 5 grams, along with 4 grams of fiber, and only 14 grams of carbs.
4. Cheddar Apple Sausage Jumbo Muffins
Packed with breakfast sausage, veggies, cheese, and chopped apple, these are great for breakfast, lunch, or dinner! It’s also a gluten-free recipe thanks to oat flour, and the savory ingredients mean there are no added sugars. Ready for the protein count: a whopping 18 grams!
Alright, I won’t hold you back any longer! It’s time to bake! What are some of your favorite ways to get more protein in your child’s day?
Chocolate Chip Protein Muffins
Ingredients
- ¾ cup vanilla protein powder, pea or soy-based
- 1 tablespoon baking powder
- 1 cup almond flour
- 2 large eggs, whisked
- ¼ cup honey
- 1 cup pumpkin
- ¾ cup milk, any kind*
- ⅓ cup chocolate chips
Instructions
- Preheat the oven to 350F. Grease an 8-count muffin tin.
- In a large mixing bowl, combine vanilla protein, baking powder, and almond flour. Add the eggs, honey, pumpkin, and almond milk, and mix until fully combined. Fold in the chocolate chips.
- Divide the batter among the muffin cups, filling them ¾th of the way, and bake for 22-25 minutes or until a toothpick inserted in the center of a muffin comes out clean.
- Remove the pan from the oven and allow the muffins to cool slightly before serving.
- Store any leftover muffins in an airtight container and refrigerate for up to a week.
Den
Made these today with whey protein powder. They were impossible to get out of the muffin trays. I used nonstick pans greased well. When they wouldn’t come out warm, I let them cool. Didn’t help. Bummed I used a full cup of almond flour on these. Parchment liners might work.
MOMables-Laura
Hi Den, I’m sorry you had trouble getting them out of the pan. Parchment liners should do the trick!