Oatmeal Blueberry Carrot Zucchini Muffins

The perfect hearty muffin to make-ahead.  We love storing these Oatmeal Blueberry Carrot Zucchini Muffins for effortless yet satisfying breakfasts, and unexpected snack attacks. 

Oatmeal Blueberry Carrot Zucchini Muffins - low FODMAP, gluten free, dairy free

I’m still on a high from a rest-filled weekend full of family.

Brian and I spent the weekend in Fort Wayne with my family.  We enjoyed sipped seasonal cider, food trucks downtown, made sushi, and I binged on the Next Food Network Star (mom records this for me since we don’t have cable!)

Even though we packed in the fun, we were in bed by 10:30 (mostly because I couldn’t peel my eyes open any longer!) so I was able to get two full nights of sleep.  I’m not one of those people that LOVES sleep, but I do recognize how much better I feel when I am all caught up on my zzz’s.

After our weekend in Fort Wayne, we then spent the afternoon with Brian’s family celebrating his parent’s 35th wedding anniversary!  It was wonderful to have so much family time from BOTH sides all in one weekend.

Oatmeal Blueberry Carrot Zucchini Muffins - low FODMAP, gluten free, dairy free

After all of the fun, travel, and small amount of chaos from being away from home all weekend I hit the kitchen early yesterday evening to prep food for the week and pack Monday breakfasts/lunches.

One thing that has been on our bi-weekly meal prep “to make” list?

These Oatmeal Blueberry Carrot Zucchini Muffins.

Oatmeal Blueberry Carrot Zucchini Muffins - low FODMAP, gluten free, dairy free

This recipe was adapted from the Superhero Muffins recipe in the Run Fast. Eat Slow. cook book.  While I adore that cook book and those recipes, after making the muffins time after time over the past several months, I have made some subtle changes based on ingredients I had on hand that week, curiosity, and just a pure love of putting my own twist on all things I make.

Typically, I make a batch of these muffins and after they cool, I store them in the freezer.  I will then pull one out each night and put it in Brian’s lunch for a mid-morning snack or for breakfast.  OR if I totally forget to plan ahead and I need a quick breakfast, I will just microwave them for about a minute (until heated through).  They are excellent alone or topped with nut butter, totally satisfying, a little bit sweet (nothing overpowering), and packed with nutrition (thank you blueberries, carrots, zucchini, almond flour, and oats!).

For those with food allergies or intolerances – these Oatmeal Blueberry Carrot Zucchini Muffins are:

  • gluten free (if you use gluten free oats)
  • dairy free
  • low FODMAP (see the recipe notes)

Oatmeal Blueberry Carrot Zucchini Muffins - low FODMAP, gluten free, dairy free

Go ahead and whip up a batch, store them in the freezer and enjoy them any time you want a hearty and totally flavorful muffin 😉

Make breakfast a breeze by baking up these Oatmeal Blueberry Carrot Zucchini Muffins and… Click To Tweet

Oatmeal Blueberry Carrot Zucchini Muffins
 
Prep time
Cook time
Total time
 
The perfect hearty muffin to make-ahead. We love storing these Oatmeal Blueberry Carrot Zucchini Muffins for effortless yet satisfying breakfasts, and unexpected snack attacks.
Author:
Recipe type: muffin, low fodmap, gluten free, dairy free
Cuisine: breakfast
Serves: 12 muffins
Ingredients
  • 2 cups almond flour*
  • 1 cup oats**
  • 2 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • 1 tsp baking soda
  • ½ tsp sea salt
  • 3 Tbsp flax seed meal
  • 6 Tbsp water
  • 1 cup grated zucchini
  • 1 cup grated carrots
  • 6 Tbsp almond oil or avocado oil (neutral cooking oil)
  • ½ cup maple syrup
  • 1 tsp vanilla extract
  • ½ cup blueberries (frozen or fresh)
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit. Line a muffin pan with muffin liners, or spritz with non-stick cooking spray.
  2. In a large bowl, combine the almond flour, oats, cinnamon, nutmeg, baking soda, and sea salt.
  3. In a separate bowl, combine the flax seed meal, water, zucchini, carrots, oil, maple syrup and vanilla.
  4. Mix the wet ingredients into the dry ingredients.
  5. Fold the blueberries into the muffin batter.
  6. Divide the batter evenly between 12 muffin tins.
  7. Bake for 25-35 minutes at 350 degrees Fahrenheit.
Notes
*Almonds can be high FODMAP, and almond meal/flour is ok in a ¼ cup serving. This recipe utilizes an amount that is divided out to be less than ¼ cup serving for each muffin.
**Oats can be high FODMAP when served in more than ¼ cup serving. This recipe utilizes an amount that is divided out to be less than ¼ cup serving for each muffin.

You can easily store these muffins in the freezer for use at a later date. Simply set the desired amount out the night before, or microwave for about 1 minute or until heated through.

Adapted from Superhero Muffins in the Run Fast. Eat Slow. cook book.
Nutrition Information
Serving size: 1 muffin Calories: 251 Fat: 18 g Carbohydrates: 17 g Sugar: 11 g Sodium: 189 mg Fiber: 3 g Protein: 6 g Cholesterol: 0 mg

Oatmeal Blueberry Carrot Zucchini Muffins - low FODMAP, gluten free, dairy free

Your Turn!

  • Share one thing you did this past weekend.
  • Share what you eat for breakfast on busy mornings.

Comments

  1. One of my friends swears by the Superhero Muffins from Run Fast. Eat Slow. I’ve always been curious but still haven’t tried them – love that you made a low FODMAP version for us IBS-sufferers!

    • Tara Deal Rochford says:

      They are so delish! I highly recommend trying both versions, and any other recipes from that cookbook that look tasty…they all deliver!! 🙂

  2. These would be perfect for a grab and go breakfast!

  3. I love how you combined so many fruits and veggies in these muffins! That ingredient list is super impressive and they look scrumptious!!

  4. These look and sound so delicious and filling – the perfect breakfast, packed with produce 🙂 I think I’d stir in some spirulina as well

    • Tara Deal Rochford says:

      Thanks, Christina!! They absolutely are!! I have not experimented with spirulina, but if you do give that a try let me know how it turns out!

  5. Those are some serious muffins! So many delicious veggies included!

  6. I love whipping up muffins to have around as a healthy snack during busy weekdays! But, I hardly ever put veggies in them so I love the idea of using carrot + zucchini. These muffins sound hearty and yummy!

    • Tara Deal Rochford says:

      The veggies really don’t affect the flavor, so the carrots and zucchini are great for giving these a hearty texture and a nutrient bomb!

  7. I need to make these for my little man!

    • Tara Deal Rochford says:

      OMG! I think he would love them, but haven’t offered them to any children yet!! Would love to know if they are kid-approved!

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