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Protein-Packed Healthy Toddler Muffins (real food, paleo, gluten free, dairy free, refined sugar free)

Protein-Packed Healthy Toddler Muffins (real food, paleo, gluten free, dairy free, refined sugar free)
Looking for a healthy toddler muffin without all the junk? Look no further!

It seems like all toddlers go through a picky phase. Sarah (my 1-year-old) is my most adventurous eater, but lately even she is starting to get opinionated about what she likes and doesn’t like.

She’s not crazy about meats right now, so I wanted to find something with a lot of protein.

On the hunt for a healthy toddler muffin

I searched the web to find the perfect protein-packed healthy toddler muffin, but I couldn’t find one without refined sugar or flour. So I’ve decided to create my own.

(To avoid inflammation and leaky gut, we are holding off on gluten as long as possible.)

The spinach in these healthy green toddler muffins provides vitamin a, vitamin c, potassium, iron, calcium, magnesium, and a little bit of protein.

But the majority of the protein in this recipe comes from the eggs, almond meal, and hemp seeds.

healthy toddler muffin

Ingredients for this recipe include:

Unsweetened applesauce (or baby food puree of your choice), eggs, vanilla, fresh spinach, banana, maple syrup, coconut oil, almond meal, cassava (or your other favorite gluten-free) flour, baking powder, salt, baking soda and (optional) hemp seeds.

HappyTot Organic Super Foods blend

To make:

Measure out about 1/2 cup of unsweetened applesauce, or any puree you’d like. For this batch, I used HappyTot Organic Super Foods blend.

It has pear, mango, spinach, and super chia. One pouch equals almost 1/2 cup.

The great thing about this recipe is that it’s pretty much fool-proof. You don’t have to use exact measurements.

healthy toddler muffin

Add applesauce (or puree), eggs, vanilla, spinach, banana, maple syrup, and coconut oil to blender. (I use this personal blender. Just the right size!)

Blend until smooth.

healthy toddler muffin

Next, measure out your dry ingredients. Isn’t this almond meal beautiful?

PS – My mother-in-law gave me these adorable mason jar turquoise measuring cups. LOVE! You can find them here.

Pouring flour in the mixing bowl

Pour the spinach-egg-banana-etc. mixture from your blender into a large mixing bowl.

Add remaining dry ingredients.

healthy toddler muffin

Mix on low speed for about two minutes, or until everything is well-incorporated.

Side note: my awesome mom gave me this KitchenAid Stand Mixer for Christmas several years ago. It is by far my fave kitchen gadget ever.

muffin tins

Place 12 muffin liners in a cupcake pan. (I use these silicone muffin molds. They work great and you don’t even have to spray them to keep the muffins from sticking.)

Once the batter is ready, fill your cups about 3/4 of the way full. (I use this scooper to fill them without spilling.)

After you’ve filled them (this recipe makes about 12 muffins), place in an oven that has been pre-heated to 350 degrees.

Bake 15-17 minutes or until a toothpick comes out clean.

Healthy toddler muffins finished

Allow muffins to cool slightly and then remove from silicone molds.

If you have any leftover you can keep them in the fridge for a couple of days or freeze.

I keep a batch in the freezer for when I need a quick snack for Sarah.

healthy toddler muffin


Protein-Packed Healthy Toddler Muffin

Yields 12 muffins


–  1/2 cup unsweetened applesauce or baby food puree of your choice
–  4 large eggs
–  2 teaspoon vanilla
–  2 cups fresh (uncooked) spinach
–  1 ripe banana
–  1/4 cup maple syrup (NOT pancake syrup, ha!)
–  2 tablespoons coconut oil
–  1 cup almond meal (almond flour works, too!)
–  1/2 cup cassava flour (or substitute coconut or other gluten free flour if you do not do cassava)
–  1/2 tablespoon hemp seeds (You can omit if you do not have, but they add extra protein and omegas)
–  1 teaspoon baking powder
–  1/2 teaspoon salt
–  1/2 teaspoon baking soda


1- Preheat oven to 350 degrees.
2- Place the first seven ingredients (puree/applesauce, eggs, vanilla, spinach, banana, maple syrup, and coconut oil) into a blender and blend until smooth. You can also use a food processor if you don’t have a blender.
3- Pour liquidy spinach mixture from blender into a large mixing bowl.
4- Slowly pour in remaining dry ingredients and mix with the wet ingredients until well-incorporated. (About two minutes on low speed if using a mixer. You could also mix by hand.)
5- Scoop the batter into silicone muffin molds. Fill about 3/4 full.
6- Bake about 15-17 minutes or until a toothpick comes out clean.

Please let me know in the comments if you try these! I’d love to know how it goes!

There’s your perfect recipe for protein-packed muffins, mama. And another awesome thing is that you only need a few baking utensils to make them!

Prices pulled from the Amazon Product Advertising API on:

While you’re here, check out another variation of this muffin, Paleo Pumpkin Spice Muffins! So good!

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Protein-Packed Healthy Toddler Muffins

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Thursday 2nd of September 2021

Hello! My daughter has an egg & almond allergy any recommended substitutes? Thank u! These sound great!


Friday 21st of August 2020

Hi! I love this recipe for my daughter, but my son is very sensitive to eggs. What would you suggest in place of the eggs? Thanks!


Thursday 9th of July 2020

Is there a substitute for bananas (avocado?) and is the vanilla vanilla extract?


Monday 13th of April 2020

I have made these muffins twice and both times they have come out with a thin layer of burnt on them (not the tops though). They are very moist in the middle. The only thing I did differently than your recipe is bake them in parchment paper liners in light colored metal muffins pans. I have always had success with parchment paper liners. Do you know what the issue might be?

Susie :)

Wednesday 19th of February 2020

These muffins are absolutely phenomenal!!!! Hands down the healthiest and most delicious I’ve found online and I am always searching! I always add 2 teaspoons cinnamon, mini chocolate chips, and bump up the hemp seeds to about 1/4 cup. I also recently tried subbing a Skyr Icelandic yogurt for the applesauce for added protein and calcium and it is my new favorite variation! I must have made these muffins at least 20 times already. Superb! Definitely a recipe I treasure and will have on hand always! Our family thanks you for sharing!!!!! Blessings 💕