Superhero Muffins

Superhero Muffins


This week, the Culinary Medicine team is here to share a recipe for Superhero Muffins that are perfect to kick off your morning or re-energize you throughout the day.

Superhero Muffins Ingredients (Serves 12)

  • 2 cups almond flour
  • 1 cup old-fashioned oats
  • 2 tsp. ground cinnamon
  • 1⁄2 tsp. ground nutmeg
  • 1 tsp. baking soda
  • 1⁄2 tsp. fine sea salt
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrots (about 2 large carrots)
  • 6 Tbsp. unsweetened applesauce
  • 1⁄2 cup pure maple syrup
  • 1 tsp. vanilla extract
  • Optional add-ins: chopped walnuts, dark chocolate chips, or raisins


  1. Preheat the oven to 350̊ F. Line a 12-cup standard muffin tin with paper muffin cups, or spray with non-stick cooking spray.
  2. In a large bowl, combine almond flour, oats, cinnamon, nutmeg, baking soda, salt, and walnuts, raisins, or chocolate chips (if using).
  3. In a separate bowl, mix the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to the dry ingredients and mix until well combined.
  4. Spoon the batter into the muffin tin, filling each to the brim. Bake until the muffins are nicely browned, or until a toothpick comes out clean, about 25-35 minutes.

Adapted from the Run Fast, Eat Slow cookbook.

Culinary Medicine Series

Culinary medicine blends the art of food and cooking with the science of medicine. Discover how eating high-quality meals can help prevent and treat disease while restoring well-being. From our home to yours! Join registered dietitians virtually each week as our team guide you through recipe hacks, how to use pantry staples, and the latest nutrition research.

Looking for more recipes online? Visit the recipe section of our blog for all the latest!

Register for Culinary Medicine Classes
Anschutz Health and Wellness Center