A Healthy Snack for Mères & Bébés - GF, DF

A new easy recipe for you and your little one, that is not only delicious but also nutritious. These gluten-free, refined sugar-free muffins (with the option to be dairy free), are naturally sweetened and packed with nutrients. Whether on the go or just need a quick, wholesome snack at home, these muffins do not disappoint.

Why We Love These Muffins:

• Gluten-free and toddler-friendly: Great for sensitive tummies, and super soft for little hands to manage.

• Naturally sweet: No refined sugars here—just the natural sweetness of bananas and applesauce (or sometimes Greek yogurt, if you want to sneak in extra protein).

• Customizable: They're easy to adjust the ingredients to fit in any nutritional needs or desires.

• See below for our favorite picks for the recipe.

Our Go-To Ingredients:

• 1 cup gluten-free oat flour (you can opt to make your own by grinding oats in a blender)

• 1/2 cup almond flour

• 1 teaspoon baking powder

• 1/2 teaspoon cinnamon (optional)

• 1/4 teaspoon baking soda

• 2 large ripe bananas, mashed

• 1/4 cup unsweetened applesauce (or swap for full-fat Greek yogurt or coconut cream for a little extra richness)

• 1/4 cup coconut oil (DF) or 1/4 melted butter

• 1 large egg (optional add an extra egg for more protein)

• 1 teaspoon vanilla extract

• 2 tablespoons nut butter (optional, our go-to is almond butter to give these muffins an extra boost of healthy fats and protein)

• 1-2 tablespoons chia seeds or ground flaxseeds (optional, great for those omega-3s and fiber)

• 1/4 cup blueberries or finely chopped soft fruit (optional)

How We Make Them:

1. Preheat the oven to 350°F and line a muffin tin with paper liners or grease with coconut oil.

2. Mix the dry ingredients: I whisk together the oat flour, almond flour, baking powder, cinnamon, and baking soda in one bowl.

3. Mix the wet ingredients: In a separate bowl, I combine the mashed bananas, applesauce (or yogurt/coconut cream), coconut oil, egg, vanilla, and nut butter.

4. Boost the nutrition: For a little extra goodness, I stir in chia seeds, flaxseeds, or hemp seeds.

5. Combine everything: Slowly add the dry ingredients to the wet, then fold in the optional fruit.

6. Spoon the batter into the muffin tin and bake for about 15-18 minutes, until they’re golden and a toothpick comes out clean.

7. Cool and enjoy! I let them cool down, then we’re both ready to dig in! These muffins store well for 2-3 days at room temperature, but they also keep great in the fridge or freezer.

Nutritional Breakdown (with nut butter, chia seeds, and hemp seeds):

• Calories: 150-180

• Protein: 5-7g

• Healthy Fats: 8-10g

• Carbohydrates: 15-18g

• Fiber: 3-4g

• Natural Sugars: 5-7g

Storing These Muffins:

• At room temperature: These last for about 2-3 days in an airtight container.

• In the fridge: They stay fresh for up to 7 days.

• In the freezer: Store for up to 3 months. When you want a quick snack - thaw one in the fridge overnight or warm it up in the microwave or toaster oven.

Check back for more helpful recipes.

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